These days, many of us spend hours with our arms stretched forward—from typing on keyboards to gripping a steering wheel. This posture can cause our head, shoulders, and upper back to shift forward, creating the familiar rounded-forward posture, especially common among office workers. Over time, these repetitive motions can tighten the muscles and connective tissues around the chest and shoulders, pulling us further out of alignment. The “floor angel” is a simple and effective exercise to release this tension, allowing your neck, shoulders, and spine to relax back into an open, balanced posture.
Exercise Guide: Floor Angel
1. Set Up: Lie on your back with a bolster or a rolled-up sleeping bag placed between your shoulder blades. This gentle lift supports your upper back and helps to open the chest.
2. Position: Open your arms out to the sides with palms facing up, creating a T-shape. Let your lower back, pelvis, and shoulders sink toward the floor as you take a few deep breaths. Focus on relaxing into this position—just lying here begins to ease that forward hunch.
3. Move Like a Snow Angel: With the backs of your wrists resting on the floor, slowly slide your arms up toward your head in an arc, like making a snow angel. Keep your wrists in contact with the floor as long as possible. Aim to reach above your head, but don’t worry if your arms lift slightly near the top.
4. Feel the Stretch: As you slide your arms, enjoy the gentle stretch through your chest, shoulders, and upper back. This movement helps lengthen tight muscles and guides your shoulder blades back to a more natural, relaxed position.
Dosage
For best results, aim to hold the stretch for 60 seconds and repeat it 3 times per day. With consistent practice, you’ll notice improvements in your posture and a reduction in shoulder and neck tension.