Q: HOW CAN I IMPROVE MY SHOULDERS I SPEND AT LEAST 8 HOURS A DAY WORKING IN A FAST-FOOD JOINT AND FEEL LIKE THEY HAVE DROPPED FORWARD. THIS IS CREATING REGULAR PAIN FOR ME. I DO PRACTISE SHOULDER ROLLING WHICH MY FRIEND SUGGESTED TO ME.

T. Pearl – Sunderland

A: There are several yoga exercises you can practice to help you. I suggest you join a beginner yoga class such as hatha yoga to help you strengthen your physical posture. A particular favourite pose (or exercise as some people like to call it) which you should learn to practice is vrukshasana (tree pose).

Regular practise improves posture, balance, and general wellbeing. This in turn helps build strength in the arms which also provides support to the shoulders.

Correct posture alignment can help you look taller, slimmer, and confident. To really experience the benefits of this pose, spend at least 5 minutes just watching the way other people walk and stand. Also, you may want to ask an objective person to give you an honest opinion/critique on how you stand and present yourself.

Stand up keeping your feet together and stretching all the toes down onto the floor. Now stiffen the knees pushing your kneecaps inwards and contracting the hips. The arms can be placed on either side of the body – 1-2 centimetres away from touching the sides.

You can try varying the movements of the arms when holding this posture. Lift the arms up and hold into prayer pose (i.e., bring palms of hands together) or any other variation which a yoga teacher can guide you on. This will help provide necessary release of tension in the shoulder muscles as well.