Welcome
Made by n1koo_0
FROM ME TO YOU
This is my personal routine — the one I designed, tested, and perfected myself.
I used to struggle with poor posture, burning between the shoulder blades, and tightness in my upper back. After doing this routine regularly, I started
to notice:
• My chest opened up
• My shoulders naturally rolled back
• Breathing became easier
• The slouching disappeared, and my posture visibly improved
• That constant tension was gone
This routine is simple, effective, and pain-free. No BS
HOW IT WORKS
• Duration: 15 minutes
• Total exercises: 11
• Format: stretching + strength + static holds
• Rest between exercises: 10 seconds
Best workout time: morning, after sitting for a long time, or before a workout
FULL ROUTINE (WITH TIMING)
⸻
1. Chest Opener — 1:00
Position: Kneeling
How to: Pull your shoulders down and back while gently squeezing the shoulder blades. Open your chest, keep your neck relaxed, and avoid lifting
your shoulders. Breathe deeply, but naturally.
2. Forward Bend with Hands Behind Head — 1:10
Position: Kneeling, hands behind head, elbows wide
How to: Lean forward with a straight back. You’ll feel a stretch along the sides of your back. Knees stay grounded. Move slowly and mindfully.
3. Scapular Push-Ups — 0:50
Position: Plank on knees
How to: Without bending your elbows, bring your shoulder blades together and apart. Only your upper back should move. Keep your core tight and
body still. Stay focused on form.
4. Cat–Cow Stretch — 1:00
Position: All fours
How to: Inhale as you arch (tailbone up, chest forward), exhale as you round your back (one vertebra at a time). Don’t rush — move with your breath.
5. Side Chest Opener — 1:20
Position: Kneeling, one hand on the floor, the other moving
How to: Rotate your chest open, aiming to touch the supporting shoulder. Keep the elbow straight. Prioritize control and smooth motion.
6. Static Chest Opener (from my video) — 1:00
Position: Any position where you feel fully open
How to: Hold the position with your chest open and shoulder blades together. Keep your neck aligned. Deep, steady breathing. Avoid arching
your lower back.
7. Lying Rotation with Arm Out — 1:10
Position: Lying on stomach, arms stretched sideways
How to: Swing one leg across to the opposite side. Keep your supporting shoulder pressed into the ground. You’ll feel it in your chest and
front delts.
8. Rotation with Arm Behind Back — 1:10
Position: Same as above
How to: Now add the hand behind your back (palm up). This deepens the chest stretch and mobilizes your shoulder joint. Be gentle if your
neck feels tense.
9. “Tabletop Bridge” (Chest Lift on Fingers) — 1:00
Position: Sitting, hands behind you, fingers pointing back
How to: Lift your hips and reach your chest upward. Squeeze shoulder blades, keep your neck aligned. Weight stays on hands and feet. Big
but controlled movement.
10. Static Chest Stretch with Hands Clasped — 0:50
Position: Sitting or kneeling
How to: Clasp your hands behind your back, open your chest, and look slightly upward. Lean forward without releasing your hands. Keep the
shoulder blades together and breathe into your chest.
11. Lying Spinal Twist — 1:30
Position: On your back, arms out to the sides
How to: Gently lower one straight leg across your body. Keep your shoulders grounded. Breathe rhythmically and relax into the twist.
TOTAL TIMING:
• Exercises: 13:20
• Rest (10 sec × 10): 1:40
Total: 15:00 minutes
MY ADVICE
Do this routine daily, or at least 3 times a week. Even if you’re low on energy, just do 5 minutes. Better to stay consistent than aim for
perfection once in a while.
You’ll see results if you move with intention.
Speed doesn’t matter. Focus on your range of motion and breathing.
If you find it helpful — share it with a friend or save it for later.
This is a simple practice that truly works.
Feel free to message me if you’ll have any questions 🤝