This Posture Workout Will Help You Finally Relax Those Tight Shoulders

How to: Start standing with feet together, a kettlebell in left hand, arm by side, and right hand on hip. Engage abs and take a small step forward. That's one rep. Continue stepping one foot in front of the other for a total of 15 steps. Then repeat holding bell on the other side. That's one set. Immediately continue on to your next move. Once you've completed all five to eight of your exercises, rest for one minute, then repeat for three to five total rounds.

How to: Begin on an elevated surface (like a bench or ottoman) on all fours with wrists beneath shoulders and knees beneath hips. Hold a weight in left hand. Brace core and lift and extend right leg until parallel with the floor. This is your start position. Pressing through right hand and left shin, draw left elbow back towards left hip until elbow lifts next to rib cage. Keep spine long. Slowly reverse the movement to return to start. That's one rep. Perform 10 to 12 reps on each side, then immediately continue on to your next move. Once you've completed all five to eight of your exercises, rest for one minute, then repeat for three to five total rounds.

How to: Start in a hinge (hips back, knees slightly bent, torso leaned forward at 45 degrees) holding a weight with both hands, arms extended straight toward floor and bell between knees. In one motion, squeeze glutes, straighten legs, lift torso, and thrust hips forward, while swinging the weight to shoulder height, keeping arms straight and core tight. Reverse the movement, bringing the kettlebell between your legs. That's one rep. Perform 10 to 12 reps, then immediately continue on to your next move. Once you've completed all five to eight of your exercises, rest for one minute, then repeat for three to five total rounds.

How to: Start lying on side with right forearm flat on the floor, elbow under shoulder, and both legs extended. (Feet can either be staggered for more stability, or left can be on top of right for more of a challenge.) Engage core and lift hips so body forms a straight line from head to feet while extending left arm into air. Hold for 30 to 60 seconds, then repeat on the other side. That's one set. Immediately continue on to your next move. Once you've completed all five to eight of your exercises, rest for one minute, then repeat for three to five total rounds.

How to: Start in a plank position, with hands stacked directly under shoulders. Keep core engaged and tap right shoulder with left hand while jumping feet out past shoulders. Return to start position and repeat on the opposite side. That's one rep. Perform 10 to 12 reps, then immediately continue on to your next move. Once you've completed all five to eight of your exercises, rest for one minute, then repeat for three to five total rounds.

How to: Start lying back with arms extended over chest, legs raised and bent at 90 degrees (knees above hips and shins parallel to floor). Keep low back pressed to the floor, brace core, then slowly and simultaneously extend and lower right arm and left leg to hover just above mat. Pause, then return to start and repeat on the opposite side. That’s one rep. Perform 10 to 12 reps, then immediately continue on to your next move. Once you've completed all five to eight of your exercises, rest for one minute, then repeat for three to five total rounds.

How to: Grab a set of weights and stand with feet shoulder-width apart, knees slightly bent. Hinge forward from hips to lower chest toward the floor, arms hanging directly from shoulders, and palms facing toward body. This is your starting position. Engage core, then pull the weights toward rib cage, squeezing shoulder blades together. Pause, then lower back to start. That’s one rep. Perform 10 to 12 reps, then immediately continue on to your next move. Once you've completed all five to eight of your exercises, rest for one minute, then repeat for three to five total rounds.

How to: Start lying on stomach with arms bent at 90-degrees, elbows in line with shoulders and forearms on the floor, legs extended to straight, tops of feet on mat. Contract core muscles to stabilize spine and lift head, chest, and arms a few inches up off the floor. Keep neck long and neutral by gazing three inches in front of nose, extend arms straight forward, and bring biceps by ears. Reverse the motion to return to start. Perform 10 to 12 reps, then immediately continue on to your next move. Once you've completed all five to eight of your exercises, rest for one minute, then repeat for three to five total rounds.

How to: Lie on back with legs bent at 90 degrees (knees over hips) and arms extended over chest holding a weight with both hands. This is your start position. Press low back in to floor, brace core, and slowly and simultaneously extend and lower right leg and arms until just above floor. Pause, then return to start and repeat on the opposite side. That’s one rep. Perform 10 to 12 reps, then immediately continue on to your next move. Once you've completed all five to eight of your exercises, rest for one minute, then repeat for three to five total rounds.

How to: Start in plank position with hips resting on stability ball (if available). Brace core and simultaneously lift right leg and left arm into air. Return to start and repeat with opposite limbs. That's one rep. Perform 10 to 12 reps, then immediately continue on to your next move. Once you've completed all five to eight of your exercises, rest for one minute, then repeat for three to five total rounds.

How to: Start lying on back with legs bent, heels under knees, and feet flat on the floor. Extend arms over chest, palms facing in. Raise hips so body forms a straight line from shoulders to knees. Brace abs and lift right knee over hip, maintaining 90-degree angle at the knee. Hold for a moment, then lower right foot. Repeat with the left. That's one rep. Perform 10 to 12 reps, then immediately continue on to your next move. Once you've completed all five to eight of your exercises, rest for one minute, then repeat for three to five total rounds.

How to: With feet together, push butt back and hinge at hips with knees slightly bent. Extend arms straight down in front of legs, hands grasping a resistance band with palms facing body. Focus on keeping back flat, torso either parallel to the floor or at a 45-degree angle, and core engaged. This is your starting position. Engage core and, keeping elbows straight, extend arms wide out to the sides until wrists are shoulder-height. Slowly lower arms. That's one rep. Perform 10 to 12 reps, then immediately continue on to your next move. Once you've completed all five to eight of your exercises, rest for one minute, then repeat for three to five total rounds.