- Hold onto the doorknob with one hand on the inside and one hand on the outside (be sure you're wearing grippy shoes) and stick your butt out to "hang" off the doorknob. You should feel this lengthening your back. (You can also do one hand at a time to stretch your shoulder joint.) You can also do this by hanging off the edge of the kitchen sink.
- While lying down, reach your fingertips up above your head as far as you can, and stretch the toes of the same side away from you as far as you can. Repeat on the other side.
- Lay down with a foam roller across your lower back and your knees up (your feet planted on the floor). Take baby steps to slowly roll it up to the top of your shoulders while bringing your arms from your center, out to your sides. Roll back down your back, pulling your arms back in.
- Try mixing this 17 minute session from into your week:Fitness Blender
Better Posture Workout - Exercises to Improve Posture and Prevent Hunched Shoulders
Take note of how you're sitting or standing right now; are you leaning forward, shoulders hunched? There's a relatively high chance that you are, especially if you happen to be sitting at a computer. I've been catching myself doing the same thing.
Update: see also