Good posture can do more than improve the way you sit or stand. It can also change how you carry yourself, making you appear taller, more confident and more energetic. Nutrition and health coach Sascha recently shared a simple movement routine aimed at opening the chest, improving shoulder mobility and encouraging a more upright posture.
In an Instagram post shared on July 5, Sascha demonstrated four easy exercises, recommending 50 repetitions of each movement. The routine is particularly relevant for people who spend long hours sitting, working at a desk or using phones, which can contribute to rounded shoulders and stiffness in the upper body.
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1. Arm Swings – 50 Reps
The routine begins with simple arm swings. Move both arms gently forward and backward in a controlled manner, allowing the shoulders to move naturally.
This exercise can serve as a warm-up for the upper body while encouraging movement through the shoulders and arms. Performing the movement slowly and comfortably can help prepare the shoulders for the exercises that follow.
The focus should be on controlled movement rather than speed. Avoid forcing the arms beyond a comfortable range.
2. Shoulder and Chest Opener – 50 Reps
The second exercise focuses on opening the chest and encouraging the shoulders to move backward. The movement is particularly useful for people who tend to sit with their shoulders rounded forward.
Long periods of sitting can contribute to poor posture, especially when working on a laptop or frequently looking down at a phone. Chest-opening movements can encourage greater awareness of shoulder position and help make an upright posture feel more natural.
Keep the movement controlled and avoid overstretching the shoulders.
3. Elbow Pull-Downs – 50 Reps
Next are elbow pull-downs. Pull the elbows down and slightly backward towards the sides of the body while gently engaging the muscles of the upper back.
The exercise targets the shoulders and upper back while encouraging the body to adopt a more upright position. Rather than using force, concentrate on squeezing the upper-back muscles gently as the elbows move backward.
This movement can also help people become more aware of the muscles involved in maintaining good posture.
4. Shoulder Rotations – 50 Reps
The final movement involves slow shoulder rotations. Rotate the shoulders deliberately through a comfortable range of motion, avoiding sudden or jerky movements.
Shoulder rotations can help loosen up stiff shoulders and promote mobility in the joint. They can be particularly useful as part of a warm-up or movement break during a long workday.
If any movement causes pain rather than mild stretching or muscle effort, it is best to stop and seek professional guidance.
Can Better Posture Make You Look Younger?
Sascha described the routine as a way to work towards a more upright and confident posture. She wrote that having “royal posture” could make someone look “15 years younger visually.”
While posture exercises cannot literally reduce a person’s age, standing and sitting more upright can influence overall appearance. Better posture may make a person look taller, more confident and more energetic.
The key benefit is therefore not an actual reduction in biological age but the visual effect created by carrying the body in a more upright manner.
Sascha Also Shares Her Weight-Loss Experience
Alongside her posture routine, Sascha discussed her own weight-loss journey and her approach to helping people lose weight without extreme dieting or exhausting workouts.
She said she personally lost 22 kg and understands the challenges associated with struggling with weight. She also spoke about helping people who want to lose around 10–15 kg without resorting to extreme measures.
However, weight loss is highly individual and depends on factors such as diet, physical activity, sleep, lifestyle and underlying health conditions. Sustainable changes are generally more useful than short-term restrictive approaches.
A Simple Routine for Daily Movement
Sascha’s four-exercise routine focuses primarily on mobility and posture rather than being a standalone weight-loss workout. Arm swings, chest openers, elbow pull-downs and shoulder rotations can be incorporated into a daily movement routine, particularly for people who spend much of the day sitting.
Consistency, comfortable movement and proper technique are more important than rushing through the repetitions. Anyone with an existing shoulder, neck or back problem should consult a qualified healthcare professional before starting a new exercise routine.
Note: This article is for informational purposes only and is not a substitute for professional medical advice. Always consult your doctor or a qualified healthcare professional with questions about a medical condition or before starting a new exercise programme.
