We’ve said it before, and we’ll say it again: The way that many stylists spend their days, standing up at your work station and craned over their phones at every other moment, is absolutely terrible for their posture and overall health.

Even full-time trainer Charlee Atkins, C.S.C.S. sees herself as on of the craned over, tech-neck suffering masses—so she’s sharing her top exercises to help you straighten yourself out.

“Let’s face it, we look at phones all day,” says Atkins. “Here are my favorite exercises that you can do at home or in the gym to help train your posture.”

All you need to try the series is a pair of dumbbells. 

Tune Up Your Posture With This 6-Move Series

Perform each exercise for 30 seconds unless otherwise noted

Carries –“Great for the core and posture. My favorite cue: Puff your chest out like you’re walking out of the gym on chest day.”

Rows – These hit your back muscles, and help you retract and depress the shoulder blades. Perform 10 to 12 reps.

Y- and T-Raises – Great warmup drills to do before a heavy color day. In fact, you should do them to start the day to begin the morning loose. Perform 10 to 12 reps.

Scapular Pushups – Use these to mobilize the shoulder blades.

Posture tips originally shared here.