Having a strong upper body can help improve your everyday posture and avoid feeling sore and worn out. Intermountain Health certified trainer and health coach Dawn Brown of Intermountain American Fork Hospital says by improving strength in the shoulders and chest people can avoid some of the pain associated with sitting at a compute or looking at their phone. Brown suggests doing the following exercises a couple times a week to improve posture.

1) Arnold Press:

• Use a dumbbell in each hand and hold them palm in in front your face with feet staggered and core engaged.
• Rotate your arms open and press the dumbbells up over your head until arms are fully extended before bringing them back down in front of your face.
• Do about 3 sets of 10.

2) Single Dumbbell Front Raise:

• Hold a single dumbbell in front of you holding both heads of the weight.
• It’s important not to lock elbows, while engaging your core and keeping your feet straight ahead.
• Quickly bring the weight up so you’re parallel to the ground and control the decent down slowly to right in front of you.
• Do 3 sets of 10.

3) Band Pull-Apart:

• Using both your hands hold a a resistance band in front of you should with apart with a soft bend in your elbow.
• Slowly pull the band apart with arms going out to your side and pinching your shoulder blades.
• Then in a controlled motion bring your arms back in front of you.
• Do 3 sets of 10.