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15-Minute Daily Posture Fix Routine

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daxxlazy
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59 views1 page

15-Minute Daily Posture Fix Routine

Uploaded by

daxxlazy
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

15-Minute Daily Posture Fix Routine

1. Chest & Shoulder Opening (3 minutes)

- Doorway Stretch (1 min): Stand in a doorway, elbows bent at 90°. Place arms on the frame and lean

forward.

- Wall Angels (2 sets x 10 reps): Stand against a wall, slide arms up and down like snow angels. Keep

contact with the wall.

2. Spine & Back Strengthening (4 minutes)

- Cobra Pose (2 x 30 sec): Lie on stomach, push up with hands, chest up, pelvis down.

- Superman Hold (2 x 20 sec): Lie face down, lift arms and legs off the floor, squeeze glutes.

- Bird Dog (10 reps/side): On all fours, extend opposite arm and leg. Engage core.

3. Hip & Pelvis Reset (4 minutes)

- Hip Flexor Stretch (1 min/side): Lunge position, push hips forward.

- Glute Bridges (2 x 15 reps): Lie on back, knees bent, lift hips by squeezing glutes.

4. Core Alignment & Mobility (4 minutes)

- Cat-Cow Stretch (10 reps): On all fours, alternate arching and rounding the back.

- Dead Bug (2 x 10 reps): Lie on back, lower opposite arm and leg while keeping core tight.

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