The Best Exercise You Are Not Doing

The exercise is called the Victorian Hold (demonstrated in the video above).  You need to do this exercise because you spend too much time hunched in front of a computer or smart phone.  This leads to head forward, kyphotic posture.  To counter this, you need to train the muscles of your upper back, the rhomboids and middle/lower traps.  Nothing I have done targets these muscles better.  You probably cannot do the exercise right away.  A good starting progression is to place your elbows on an elevated surface.  I used two steps (from step class) that were about 6" high.  After a few weeks of 15-30 second static holds (3-5 reps) done three times per week, I can do a decent Victorian Hold unassisted.  Again, this is a great posture corrective and is also great for shoulder health.