Daily Routine

Posture
Guide
1. Shoulder Blade Squeeze: Sit or stand with your back
straight. Squeeze your shoulder blades together as if
you’re trying to hold a pencil between them. Hold for
5-10 seconds, then relax. Repeat 10-15 times.
2. Chin Tucks: Sit or stand with your shoulders relaxed.
Gently tuck your chin towards your chest, as if you’re
making a double chin. Hold for a few seconds, then
return to neutral. Repeat 10-15 times.
3. Thoracic Extension: Sit on a chair with your feet flat
on the floor. Place your hands behind your head and
gently arch your upper back over the back of the chair.
Hold for a few seconds, then return to neutral. Repeat
10-15 times.
4. Chest Opener Stretch: Stand tall with your feet hip-
width apart. Clasp your hands behind your back and
straighten your arms. Lift your arms slightly and open
your chest, squeezing your shoulder blades together.
Hold for 15-30 seconds, then release.
5. Wall Angels: Stand with your back against a wall
and your feet a few inches away from the wall. Raise
your arms to shoulder height, with your elbows bent
and palms facing forward. Slowly slide your arms up
the wall, keeping your elbows and wrists in contact
with the wall. Once your arms are overhead, slowly
lower them back down. Repeat 10-15 times.
6. Cat-Cow Stretch: Start on your hands and knees, with
your wrists directly under your shoulders and your knees
under your hips. Inhale as you arch your back, dropping
your belly towards the floor and lifting your head and
tailbone towards the ceiling (Cow Pose). Exhale as you
round your back, tucking your chin towards your chest and
drawing your belly button towards your spine (Cat Pose).
Repeat for 10-15 cycles.
7. Plank: Begin in a push-up position, with your hands
directly under your shoulders and your body forming a
straight line from head to heels. Engage your core muscles
and hold this position for 20-30 seconds, gradually
increasing the duration as you build strength.
8. Side Plank: Start by lying on your side with your legs
stacked and your elbow directly beneath your shoulder. Lift
your hips off the ground, creating a straight line from your
head to your heels. Hold for 15-30 seconds, then switch
sides and repeat.
9. Bird Dog: Begin on your hands and knees, with your
wrists directly under your shoulders and your knees under
your hips. Extend your right arm forward and your left leg
back, keeping your hips and shoulders square to the
ground. Hold for a few seconds, then return to the starting
position and switch sides. Repeat 10-15 times on each side.
10. Standing Forward Bend: Stand tall with your feet hip-
width apart. Hinge forward at your hips, keeping your back
straight, and lower your torso towards your thighs. Let your
head and arms hang loose. Hold for 15-30 seconds, then
slowly roll back up to standing.
11. Bridge Pose: Lie on your back with your knees bent
and feet hip-width apart. Press your feet into the floor as
you lift your hips towards the ceiling, engaging your
glutes and core. Hold for 10-15 seconds, then lower back
down. Repeat for 10-15 repetitions.
12. Cobra Stretch: Lie on your stomach with your palms
on the floor under your shoulders. Press into your hands
as you lift your chest off the ground, keeping your elbows
close to your body. Hold for 15-30 seconds, then lower
back down. Repeat 3-5 times.
13. Seated Twist: Sit tall on the floor with your legs
extended in front of you. Bend your right knee and cross
it over your left leg, placing your right foot flat on the
floor. Twist your torso to the right, placing your left
elbow on the outside of your right knee and gently
pressing to deepen the stretch. Hold for 15-30 seconds,
then switch sides and repeat.
14. Child’s Pose: Start on your hands and knees, then sit
back on your heels and lower your forehead to the floor,
extending your arms out in front of you. Relax your
shoulders and breathe deeply into your back. Hold for
30-60 seconds, focusing on lengthening your spine.
15. Wall Chest Stretch: Stand facing a wall with your feet
hip-width apart. Place your right palm flat against the
wall at shoulder height, fingers pointing behind you.
Slowly rotate your body to the left until you feel a
stretch across your chest and front shoulder. Hold for
15-30 seconds, then switch sides and repeat.
16. Scapular Wall Slide: Stand with your back against a wall
and your feet about 6 inches away. Keep your arms at
shoulder height and elbows bent, with your palms facing
forward and fingertips touching the wall. Slide your arms
up the wall as high as you can without arching your back or
lifting your shoulders. Hold for a moment, then slide them
back down. Repeat for 10-15 repetitions.
17. Prone T Extension: Lie facedown on the floor with your
arms by your sides, palms facing up. Lift your chest and
arms off the floor while squeezing your shoulder blades
together, forming a “T” shape with your body. Hold for a
few seconds, then lower back down. Repeat for 10-15
repetitions.
18. Standing Hip Flexor Stretch: Stand tall with your feet
hip-width apart. Take a step back with your right foot and
bend both knees into a lunge position. Keep your back
straight and pelvis tucked as you sink deeper into the
stretch, feeling a gentle pull in the front of your right hip.
Hold for 15-30 seconds, then switch sides and repeat.
19. Standing Side Bend: Stand with your feet hip-width
apart and arms extended overhead, palms facing each
other. Gently lean to one side, keeping your hips square
and shoulders relaxed. Hold for 15-30 seconds, then return
to center and repeat on the other side.
20. Standing Shoulder Circles: Stand tall with your arms
by your sides. Slowly circle your shoulders forward in a
smooth, controlled motion, gradually increasing the size
of the circles. After 10-15 repetitions, reverse the
direction and circle your shoulders backward.