Wall Angels: A Posture Drill for Rounded Shoulders
Sliding the arms up and down a wall trains the muscles that hold the shoulders back — the ones that switch off after hours at a screen.
This tip is scheduled for Thursday 8 October 2026 — you’re early. It’s all here already; enjoy.
How to do it
- Stand with your back against a wall, feet a little away from it, knees soft.
- Press the lower back, upper back and head gently toward the wall.
- Bring the arms up into a 'W': elbows bent, backs of the arms toward the wall.
- Slowly slide the arms up into a 'Y', keeping contact as much as you can.
- Slide back down to the 'W'.
- Repeat 8 to 10 times.
Want help doing this properly?
Master Segar and the SEGA team offer personalised guidance — for individuals, families, offices and schools. Message us and we will walk you through it.
Keep practising
Chin Tucks: Undo Tech Neck in 60 Seconds
Looking down at a phone pushes the head forward of the shoulders, and the neck muscles work hard to hold it there. A chin tuck glides the head…
· 1 minuteSeated Cat-Cow: Wake the Spine Without Leaving Your Chair
Two hours at a desk and the spine sets like concrete. Seated Cat-Cow moves it gently through flexion and extension in time with the breath — no…
· 2 minutes
Setu Bandhasana: The 5-Minute Lower Back Rescue
The Bridge Pose is the single most effective posture for anyone who sits for a living. Five minutes daily undoes hours of desk-chair damage, opens…
· 5 minutes