4 min · 7 stretches

Posture Reset

4 min · 7 stretches · seated or standing · gentle

The stretches

1. Neck tilt, left

   30s

   Ear toward the left shoulder. Let the right shoulder hang.

   Works: Right side of the neck

   Gentler: Tilt half as far and hold for less time.

2. Neck tilt, right

   30s

   Ear toward the right shoulder. Let the left shoulder hang.

   Works: Left side of the neck

   Gentler: Tilt half as far and hold for less time.

3. Chin tuck

   30s

   Slide your chin straight back, making a double chin.

   Works: Front of the neck · Base of the skull

   Gentler: Do it lying on your back so the floor guides the movement.

4. Chest opener

   45s

   Hands behind you, fingers laced or holding a towel. Lift the chest.

   Works: Chest · Front of the shoulders

   Gentler: Hands on your lower back, elbows drawn back.

5. Standing side reach, left

   30s

   Right arm overhead, lean gently to the left.

   Works: Right side of the back · Right side of the waist

   Gentler: Lean half as far, or hold a chair with the other hand.

6. Standing side reach, right

   30s

   Left arm overhead, lean gently to the right.

   Works: Left side of the back · Left side of the waist

   Gentler: Lean half as far, or hold a chair with the other hand.

7. Wall angels

   45s

   Back to the wall, arms up and down like a snow angel.

   Works: Between the shoulder blades · Shoulders · Chest

   Gentler: Slide through a small range only, or do it lying on the floor.