Stand up straight, hands down along the body, slightly bend your elbows. Inspiratory maximum pull the shoulders back, opening the chest. On the exhale, round the back and send your shoulders forward, as if trying to bring them together. Repeat 20-30 times.
Raise your shoulders up, take them back, lower down, then point forward and further around the circle, repeat all these movements in order. Make 20 circles. And change the direction of movement: up, forward, down and back. Also, do 20 laps.
Lift up the first right shoulder, then left. Lower right shoulder down, then left. Repeat at least 25 times.
Interlace your fingers behind your back to the castle, feet shoulder width apart. On the inhale, raise your arms up, revealing a maximum shoulder joints. Hold the pose for 1 minute. Then exhale with your back straight, lower body down, hands hold up. Try to relax your upper body, due to this you will feel like the hands themselves are increasingly torn out in the shoulders behind. On the inhale, stand with your back straight, hands down.
Cross your arms over his chest, his hands hooked on the shoulders. Round the back, shoulders send forward, chest concave inside. Hold the position for 1 minute. Then lower the arms down and send your shoulders back, leading them in a natural position.