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Stretch your arms forward and then walk your hands towards the left. Take 5–10 deep breaths, focusing on expanding your ribcage with each inhale. Repeat to the right side. https://images.squarespace-cdn.com/content/v1/682f7bf1a39a9044a79b0e1f/c636878b-131e-4e70-a762-2d3346e4793c/250710AshleyGadelhaPhysicalTherapy-1046.jpg Women's Health Education - How Posture Affects Bone Health in Perimenopause (and What to Do About It) - Side Lying Thoracic Rotation (Stretch) Lie on your side with knees bent, arms stacked in front. Keep knees together as you open your top arm and rotate your chest toward the ceiling. Let your eyes follow your hand, stretching through your mid-back. Return to start. Repeat 5–8 reps per side. ✨ Tip: Hold the open position for a few deep breaths for an extra stretch! https://images.squarespace-cdn.com/content/v1/682f7bf1a39a9044a79b0e1f/6b7f60e3-eeae-4057-a88a-34a03d1f6945/250710AshleyGadelhaPhysicalTherapy-1049.jpg Women's Health Education - How Posture Affects Bone Health in Perimenopause (and What to Do About It) - Seated Side Stretch Sit tall on a chair with both feet flat on the ground, scoot forward to edge of chair, if needed. Reach one arm overhead and lean to the opposite side while taking your gaze up towards your hand. Take 5–10 deep breaths, focusing on expanding your ribcage with each inhale. Repeat on the other side. ✨ Tip: Keep your chest lifted, don’t collapse forward. https://images.squarespace-cdn.com/content/v1/682f7bf1a39a9044a79b0e1f/31a1785b-d67f-46fb-ae2b-6adcbaaeb50f/250710AshleyGadelhaPhysicalTherapy-1080.jpg Women's Health Education - How Posture Affects Bone Health in Perimenopause (and What to Do About It) - Rows with Dumbbell (Strength) Builds strength in your rhomboids and mid-back for better posture. Choose a dumbbell that challenges you for 10–15 reps—it should feel manageable but not too easy Hinge at the hips to bring your torso forward about 45°, keeping a long spine. Let the dumbbell hang straight down from your shoulders, palms facing in. Keep your core engaged and ribs stacked over hips—avoid rounding or overextending. Connect with your breath. Inhale to prepare, exhale as you pull the dumbbell up toward your ribcage, inhale slowly lower the weight back down. Perform 10-15 reps per side, 2-3 sets https://images.squarespace-cdn.com/content/v1/682f7bf1a39a9044a79b0e1f/18e723c0-6c21-493a-9b4e-03efcbae12c8/250710AshleyGadelhaPhysicalTherapy-1075.jpg Women's Health Education - How Posture Affects Bone Health in Perimenopause (and What to Do About It) - Reverse Flies (Strength) Stand tall, arms straight in front holding a band in both hands. Inhale to prepare, exhale and open arms wide, squeezing shoulder blades together. Control the return to start. 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