Benefit:
Loosens your hip flexors and strengthens your glutes.
 

Stand and place your left foot on a chair with your knee bent 90 degrees. Tighten your  right buttock and reach overhead as high as you can with your right arm. Side-bend slightly to the left. Hold 30 seconds. Repeat on the other side.

Prevents rounded shoulders.

Instructions:

Stand with your back and head against a wall. Place your arms against the wall so they  form a W. Slide your arms upwards into a Y. Hold for a count of three, and then lower them. Do this 12 times.

 

Chair Mobilisation
Benefit:

Prevents the hunchback look.
 

Sit so the back of your chair is just below shoulder blade level. Place your hands behind  your head and bring your elbows towards each other. Arch back and push your elbows upwards as you exhale. Hold for a count of three. Do this 12 times.