Shoulder Stretch

The medical world calls it upper-cross syndrome; you know it as rounded shoulders. Whatever name you refer to it by, years of hunching over a desk can lead to this pattern of tight shoulders and a weak back. To correct it, try this yoga-inspired move, the cobra pose. It opens up the chest, stretches the shoulders and strengthens the upper back muscles. It’s the perfect antidote to a long day at your computer.

To do it: Lie on the floor facedown, with the tops of your feet against the floor. Place your hands next to your shoulders, keeping your elbows close to your body. Pressing your feet, thighs and pelvis into the floor, straighten your arms and lift your chest off the floor. Thrust your chest out and push your shoulders back gently, as though you’re trying to hold a pencil between your shoulder blades. Press your tailbone toward the floor. To avoid straining your back, do not come up higher off the floor than is comfortable. Hold the pose for 15 to 30 seconds, breathing comfortably through the stretch.