Posture Perfection

This is for you if you feel you are already pain-free but still feel your posture is getting of the way of your feeling great. Completing this program will help you stand taller and feel more energized.  Click on each arrow to reveal pictures and instructions.

DISCLAIMER:

1. These stretches are not designed to be medical advice. First consult a medical professional to ensure you don’t have an issue that requires medical attention.

2. If any of the stretches cause pain, stop doing it and move on to the next one.

This is a 6-Week program.

1. Do the stretches to first, Fix Rotated Trunk & Hips at least once daily for the first 2 weeks.

2. Do the stretches to second, Fix Forward Head & Rounded Shoulders for the weeks 3 and 4.

3. Do the stretches to third, Fix Sway Back & Flared Feet for the 5th and 6th weeks.

For faster results, feel free to repeat the sequence as much as 10x/day in the order given. 

If any stretch causes discomfort, skip that stretch for now and reintroduce it later. 

When you are finished with the 6-weeks, use the daily warm-up exercises to support your posture results and to stay feeling young and active.

Fix Rotated Trunk & Hips

Takes 7 Mins

HOW: FEET TOGETHER. SHOULDERS BACK. ARMS RAISED OUT TO SIDE. KNUCKLES PULLED BACK. THUMBS POINT FORWARD. CIRCLE ARMS UP AND OVER FORWARD. THEN TURN THUMBS TO POINT BACKWARD AND REVERSE TO CIRCLE ARMS UP AND OVER BACKWARD.

HOW: STAND WITH FRONT OF FEET ON A STEP OR ROLLED TOWEL. HOLD RAILING OR DOOR FRAME FOR SUPPORT. LET BODY WEIGHT PRESS HEELS DOWNWARD KEEPING LEGS STRAIGHT. NOW EVENLY SQUEEZE THE SHOULDER BLADES TOGETHER, THEN RELEASE.

HOW: LINE LEFT FOOT IN FRONT OF RIGHT. WITH BENT KNEES, TOUCH THE FLOOR OR HOLD ONTO COUNTERTOP. NOW STRAIGHTEN THE LEGS TO FEEL STRETCH ON THE BACK OF LEGS. HOLD POSITION. THEN REPEAT WITH RIGHT FOOT IN FRONT OF LEFT.

HOW: REACH YOUR LEG BACKWARD TO REST THE TOP OF ONE FOOT ON THE LEDGE OF A CHAIR, BED, COUNTER OR IN YOUR HAND. FEEL STRETCH IN THE FRONT OF YOUR THIGH AND INTO YOUR FRONT HIP. HOLD POSITION.

HOW: FLATTEN YOUR BACK AGAINST THE WALL USING YOUR UPPER LEG MUSCLES. BEND KNEES TO GET LEVERAGE FOR PRESSING AGAINST WALL. KNEES ARE OVER THE ANKLES.

HOW: FROM YOUR HANDS AND KNEES, PUSH UPWARD TO LIFT BUTT AS HIGH AS POSSIBLE BY STRAIGHTENING BOTH KNEES AND SHOULDERS. FOCUS ON HINGING HIPS AND FLATTENING HEELS ON THE GROUND. HOLD POSITION.

HOW: LYING ON YOUR BACK, CONNECT THE UNDERSIDE OF YOUR FEET TOGETHER AND ALLOW YOUR KNEES TO RELAX LOWERING TO THE GROUND.

HOW: LIE ON YOUR BACK. STACK LEFT FOOT ON TOP OF THE RIGHT AND TWIST RIGHT LIKE YOU ARE WRINGING OUT A TOWEL. THEN REPEAT WITH RIGHT FOOT ON LEFT AND TWISTING LEFT.

HOW: LIE ON YOUR RIGHT SIDE WITH STRAIGHT ARMS AND BENT KNEES. NOW OPEN UP YOUR CHEST BY REACHING THE TOP ARM BEHIND YOU AND ROLLING ONLY YOUR UPPER BODY ONTO THE BACK.

HOW: CIRCLE FOOT CLOCKWISE. THEN CIRCLE FOOT COUNTERCLOCKWISE. KEEP KNEE STILL SO MOVEMENT COMES FROM ANKLE. REPEAT ON OTHER LEG. THEN FLEX FOOT UP AND DOWN.

HOW: LIE ON YOUR BACK, KNEES BENT, FEET ON THE FLOOR. NOW ROLL YOUR PELVIS FORWARD TO ARCH YOUR BELLY UPWARD. KEEP YOUR BUTTOCKS ON THE GROUND. THEN REVERSE ARCH TO PRESS YOUR BACK FLAT AGAINST THE GROUND.



HOW: LIE ON YOUR BACK IN A SQUAT POSITION WITH FEET ON WALL. LIFT SHOULDERS OFF THE GROUND SLOWLY AS HIGH AS POSSIBLE. THEN RETURN TO REST POSITION.

Do this whenever resting.

HOW: LIE ON YOUR BACK, ONE LEG BENT 90 DEGREES RESTING ON CHAIR OR PILLOWS. OTHER LEG IS STRAIGHT. BOTH FEET MUST POINT TO THE SKY. PROP FEET UP IF NEEDS BE. RELAX IN POSITION. 

*STRETCH IS COMPLETE WHEN YOU CAN PRESS STRAIGHT LEG KNEE DOWNWARD AND FEEL CONTRACTION AT THE TOP OF YOUR THIGH RATHER THAN AT THE BOTTOM OF THIGH. THEN SWITCH LEGS.



Fix Forward Head & Rounded Shoulders

Takes 8 Mins

HOW: FEET TOGETHER. SHOULDERS BACK. ARMS RAISED OUT TO SIDE. KNUCKLES PULLED BACK. THUMBS POINT FORWARD. CIRCLE ARMS UP AND OVER FORWARD. THEN TURN THUMBS TO POINT BACKWARD AND REVERSE TO CIRCLE ARMS UP AND OVER BACKWARD.

HOW: ON ALL FOURS, ARCH YOUR MIDDLE BACK UP AS HIGH AS POSSIBLE WHILE DROPPING HEAD TO LOOK AT KNEES. THEN REVERSE TO DIP BELLY TO THE GROUND WHILE RAISING HEAD TO LOOK AT THE SKY. REPEAT.

HOW: LIE ON YOUR BACK WITH ROLLED-UP TOWELS UNDER LOWER BACK AND NECK. BOTH LEGS ARE BENT 90 DEGREES ON CHAIR OR PILLOWS. ARMS REST WITH PALMS UP. RELAX AS HOLD POSITION. FOCUS ON BREATHING.

HOW: LIE ON YOUR BACK WITH ROLLED-UP TOWELS UNDER LOWER BACK AND NECK. BOTH LEGS ARE BENT 90 DEGREES ON CHAIR OR PILLOWS. ARMS REST WITH PALMS UP. NOW SQUEEZE PILLOW BETWEEN KNEES FOR 2 SECS EACH SQUEEZE.

HOW: LIE ON YOUR BACK. NOW SQUEEZE YOUR BUTTOCKS AND RELEASE WHILE YOUR FEET PIGEON-TOE. NEXT, SQUEEZE BUTTOCKS AND RELEASE WHILE FEET DUCK-TOE.

HOW: LIE ON YOUR BACK, WITH ROLLED TOWELS UNDER NECK AND LOWER BACK. ONE LEG BENT 90 DEGREES RESTING ON CHAIR OR PILLOWS. OTHER LEG IS STRAIGHT. BOTH FEET MUST POINT TO THE SKY. PROP FEET UP IF NEEDS BE. RELAX IN POSITION.  

*STRETCH IS COMPLETE WHEN YOU CAN PRESS STRAIGHT LEG KNEE DOWNWARD AND FEEL CONTRACTION AT THE TOP OF YOUR THIGH RATHER THAN AT THE BOTTOM OF THIGH. THEN SWITCH LEGS.

HOW: LIE ON YOUR BACK, KNEES BENT WITH A ROLLED TOWEL UNDER LOW BACK. ONE TOE IS TOUCHING THE GROUND. THE OTHER KNEE IS HALF RAISED TO YOUR CHEST. NOW RAISE THE HIGHER KNEE TO YOUR CHEST AS THE LOWER LEG RAISES TO THE HALFWAY POINT. THEN RETURN TO TOE-TAP POSITION AND REPEAT.

HOW: CIRCLE FOOT CLOCKWISE. THEN CIRCLE FOOT COUNTERCLOCKWISE. KEEP KNEE STILL SO MOVEMENT COMES FROM ANKLE. REPEAT ON OTHER LEG. THEN FLEX FOOT UP AND DOWN.

HOW: FLATTEN YOUR BACK AGAINST THE WALL USING YOUR UPPER LEG MUSCLES. BEND KNEES TO GET LEVERAGE FOR PRESSING AGAINST WALL. KNEES ARE OVER THE ANKLES.

HOW: REACH YOUR LEG BACKWARD TO REST THE TOP OF ONE FOOT ON THE LEDGE OF A CHAIR, BED, COUNTER OR IN YOUR HAND. FEEL STRETCH IN THE FRONT OF YOUR THIGH AND INTO YOUR FRONT HIP. HOLD POSITION.

Do this whenever resting.

HOW: LIE ON YOUR BACK, ONE LEG BENT 90 DEGREES RESTING ON CHAIR OR PILLOWS. OTHER LEG IS STRAIGHT. BOTH FEET MUST POINT TO THE SKY. PROP FEET UP IF NEEDS BE. RELAX IN POSITION. 

*STRETCH IS COMPLETE WHEN YOU CAN PRESS STRAIGHT LEG KNEE DOWNWARD AND FEEL CONTRACTION AT THE TOP OF YOUR THIGH RATHER THAN AT THE BOTTOM OF THIGH. THEN SWITCH LEGS.



Fix Sway Back & Flared Feet

Takes 4 Mins

HOW: FEET TOGETHER. SHOULDERS BACK. ARMS RAISED OUT TO SIDE. KNUCKLES PULLED BACK. THUMBS POINT FORWARD. CIRCLE ARMS UP AND OVER FORWARD. THEN TURN THUMBS TO POINT BACKWARD AND REVERSE TO CIRCLE ARMS UP AND OVER BACKWARD.



HOW: THUMBS OUT, FINGERS CURLED, KNUCKLES EXTENDED. ATTACH KNUCKLES ALONGSIDE YOUR EYES. DRAW ELBOWS BACK TO SQUEEZE SHOULDER BLADES. THEN REVERSE TO HINGE SHOULDERS FORWARD UNTIL FOREARMS TOUCH. REPEAT. HEAD SHOULD NOT MOVE.

HOW: LIE ON YOUR BACK IN A SQUAT POSITION WITH FEET ON WALL. LIFT SHOULDERS OFF THE GROUND SLOWLY AS HIGH AS POSSIBLE. THEN RETURN TO REST POSITION.

HOW: CIRCLE FOOT CLOCKWISE. THEN CIRCLE FOOT COUNTERCLOCKWISE. KEEP KNEE STILL SO MOVEMENT COMES FROM ANKLE. REPEAT ON OTHER LEG. THEN FLEX FOOT UP AND DOWN.

HOW: ON ALL FOURS, ARCH YOUR MIDDLE BACK UP AS HIGH AS POSSIBLE WHILE DROPPING HEAD TO LOOK AT KNEES. THEN REVERSE TO DIP BELLY TO THE GROUND WHILE RAISING HEAD TO LOOK AT THE SKY. REPEAT.

HOW: FROM YOUR HANDS AND KNEES, PUSH UPWARD TO LIFT BUTT AS HIGH AS POSSIBLE BY STRAIGHTENING BOTH KNEES AND SHOULDERS. FOCUS ON HINGING HIPS AND FLATTENING HEELS ON THE GROUND. HOLD POSITION.

*HERE’S ANOTHER PICTURE OF DOWNWARD DOG:

HOW: LINE LEFT FOOT IN FRONT OF RIGHT. WITH BENT KNEES, TOUCH THE FLOOR OR HOLD ONTO COUNTERTOP. NOW STRAIGHTEN THE LEGS TO FEEL STRETCH ON THE BACK OF LEGS. HOLD POSITION. THEN REPEAT WITH RIGHT FOOT IN FRONT OF LEFT.

HOW: FLATTEN YOUR BACK AGAINST THE WALL USING YOUR UPPER LEG MUSCLES. BEND KNEES TO GET LEVERAGE FOR PRESSING AGAINST WALL. KNEES ARE OVER THE ANKLES.

Add this whenever resting.

HOW: LIE ON BACK, BOTH LEGS BENT 90 DEGREES ON CHAIR OR PILLOWS. ARMS REST WITH PALMS UP. RELAX AS HOLD POSITION. FOCUS ON BREATHING.

HOW: LIE ON YOUR BACK, ONE LEG BENT 90 DEGREES RESTING ON CHAIR OR PILLOWS. OTHER LEG IS STRAIGHT. BOTH FEET MUST POINT TO THE SKY. PROP FEET UP IF NEEDS BE. RELAX IN POSITION. 

*STRETCH IS COMPLETE WHEN YOU CAN PRESS STRAIGHT LEG KNEE DOWNWARD AND FEEL CONTRACTION AT THE TOP OF YOUR THIGH RATHER THAN AT THE BOTTOM OF THIGH. THEN SWITCH LEGS.