Did you say shoulder mobility? Swing steel clubs and steel maces.

Clubs: swipes, circles, mills, shield casts
Maces: 360s, 10 and 2’s, mills also

This will improve your shoulder mobility toot suite. It will also improve your rotational strength.

For a gentle introduction to all of those exercises, look up Summer Huntington on YouTube.

You must get a diagnosis by a physical therapist. My doctor told me this and was 100% right. The way your muscles work is not obvious to an untrained eye. For instance, for shoulder pain and upper back posture I was prescribed chest, lower back, arm, and neck exercises before we could fix the actual shoulder and posture slump. The regimen worked like a dream and completely resolved my pain. It also fixed my posture so well that people who don’t know about my PT journey compliment me on my good posture!

Stand against a wall and raise both arms at the same time, brushing the wall. Keep them straight. Bring them up over your head. Touch fingertips above your head.

Then, come down the same way, keeping arms straight.

weight lifting.

Specifically lots of pulling exercises: Dumbell rows, cable rows, lat pulldowns, barbell row

We spend so much time hunched over computers that you need to reverse it.

Core strength also helps.

Gokhale Method has been life changing.

Dance classes

Physical therapy with MedX machines as a part of it.

Core strength

Setting up my desk to be ergonomically sound has really helped me. In my home office, I have my monitors at eye level and a really comfortable desk chair. I also have a standing desk and probably spend about 30% of the work day standing.

Anonymous wrote:Pilates helped me. You need to build your core strength up. Find a studio where you can work individually with someone on the equipment, not just a mat class.

I was coming to say Pilates! I started with mat.

Have you looked into wearing a posture corrector?

Anonymous wrote:I’m doing yoga, stretching and 25 minutes of weight training or aerobics (Shaun T’ T-25 series) 4-5 days/week. I’ve also tried a chiropractor for 6 months. Nothing seems to help my terrible posture and lack of shoulder mobility.

What has worked for you?

Alexander Technique! It alleviated aches and pains that years of PT and exercise didn't budge. I was really skeptical (there's a lot of focus on sitting/laying/observing yourself), but I committed to it, and it really worked for me.

Weight lifting, but took a couple years before posture improved.

Pilates helped me. You need to build your core strength up. Find a studio where you can work individually with someone on the equipment, not just a mat class.

I’m doing yoga, stretching and 25 minutes of weight training or aerobics (Shaun T’ T-25 series) 4-5 days/week. I’ve also tried a chiropractor for 6 months. Nothing seems to help my terrible posture and lack of shoulder mobility.

What has worked for you?