You need to strengthen your muscle corset. You need to play sports. You can do this at home too. There are many video workouts to help you. For strength training you can take Barbell weight set https://megashape.uk/barbells-set-c-2/barbell-weight-set-50-kg-p-7
Such a set of dumbbells will give you the opportunity to work out all muscle groups, do exercises for the shoulder joint and for strengthening the back.