Standing

• Do a chest stretch. Stand facing the corner of a wall. Tighten your abdominal muscles. Place your arms in a U or V position against the wall. Slightly bend your knees. Lean forward into the wall from your ankles. You will feel the stretch between your shoulder blades. Hold the stretch for 10 seconds. Return to original position. Repeat this physio exercise to straighten a rounded back five times.
  
  Do a wall stretch. Stand against a wall with your legs hip width apart and your spine as straight as possible. Place your pelvis, upper back, tailbone and back of head against the wall. Tighten your abdominal muscles. Walk your feet away from the wall for about 12 inches and bend your knees slightly. Bring your hands and elbows flat against the wall. Inhale as you slide your hands and elbows slightly up above your shoulders. Exhale as you pull them back down. Your shoulder blades will be drawn together as you come down and pulled apart as you go up. Repeat this exercise 10 times.
  
  

Lying Down

• Do a deltoid lift. Lay on your stomach on a flat, narrow table. Let your arms drop alongside the sides of the table toward the floor. Hold a 2 lb. dumbbell in each hand. Lift them up directly to your sides. Make certain to not bend your elbows during this muscle-strengthening exercise. Hold for 5 seconds. Slowly return to your original position. Repeat this physio exercise to straighten a rounded back 20 times. Another version of this exercise involves you bending your elbow when you raise you arms.
  
  Do a hamstring stretch. Stretching your hamstrings using a Pilates maneuver will decrease the pull on your lower back. Lay on a flat surface, face up. Attach a band or rope to one foot. Your other leg will be lying flat on the surface. Tighten your abdominal muscles. Tighten the strap while holding onto it. Exhale and lift your leg up until you feel your hamstrings stretch (the muscle running along the backside of your knee and thigh). Hold for 2 to 3 seconds. Slowly return to your original position, laying both legs flat onto the floor. Repeat this physio exercise to straighten a rounded back five times with each leg.
  
  

Sitting

• Do a shoulder and chest stretch. Sit in a firm chair next to a table. Place your arm onto the table, palm down. Slide your arm forward while bending at the waist. Bend as far as possible without causing any pain. At the end of the stretch, your head should be level with the table side. Hold for stretch for 30 seconds. Slowly and gently return to your original upright position. Relax for 10 seconds. Repeat the stretch three to five times.