Beginner · 7 min
Posture Reset
Enhance your posture with a dedicated routine of seated stretches. These stretches are meticulously crafted to address common posture issues, promoting increased flexibility in the shoulders, back, and neck.
Routine overview
What you’ll move through.
Move gently, breathe normally, and stay within a comfortable range. Stop if anything feels painful.
- 0160s
Shoulder rolls seated
Seated · Focus: shoulders, upper back.
- 02
30sOverhead reach seated
Seated · Focus: shoulders, sides.
- 03
30sChest opener seated
Seated · Focus: chest, shoulders, upper back.
- 04
30sHug pose seated
Seated · Focus: upper back, relaxation.
- 0530s
Overhead reach seated
Seated · Focus: shoulders, sides.
- 0630s
Chest opener seated
Seated · Focus: chest, shoulders, upper back.
- 0730s
Hug pose seated
Seated · Focus: upper back, relaxation.
- 08
60sSide bend seated
Seated · Focus: sides, shoulders, back.
- 09
30sCactus Arms seated
Seated · Focus: chest, shoulders, upper back.
- 10
30sDiver seated
Seated · Focus: upper back, shoulders.
- 11
30sNeck roll
Seated · Focus: neck, upper back.
- 12
30sGratitude
Standing · Focus: relaxation, posture.
Step by step
How to do the routine.
Step 1 · 60 seconds
Shoulder rolls seated
- Sit tall with your feet flat on the floor.
- Lift your shoulders toward your ears.
- Roll them back and down in slow circles.
- Reverse the direction halfway through.
Let your arms relax and keep the circles smooth.
For less intensity, use smaller circles and keep your arms lower.
Step 2 · 30 seconds
Overhead reach seated
- Sit tall with your feet flat on the floor.
- Reach both arms overhead.
- Lengthen upward, then lower your arms slowly.
Keep your ribs down and your shoulders comfortable.
For less intensity, keep your hands on your hips or raise your arms only as far as comfortable.
Step 3 · 30 seconds
Chest opener seated
- Sit tall with your feet flat on the floor.
- Rest your hands behind your head and open your elbows.
- Gently draw your elbows back and lift your chest.
Keep your shoulders down and avoid arching your lower back.
For less intensity, lower your arms and make the chest-opening movement smaller.
Step 4 · 30 seconds
Hug pose seated
- Sit comfortably with your back upright.
- Cross your arms and rest your hands on opposite shoulders.
- Give yourself a gentle hug and breathe slowly.
Use light pressure and relax your shoulders.
For less intensity, loosen the arm position and keep your shoulders relaxed.
Step 5 · 30 seconds
Overhead reach seated
- Sit tall with your feet flat on the floor.
- Reach both arms overhead.
- Lengthen upward, then lower your arms slowly.
Keep your ribs down and your shoulders comfortable.
For less intensity, keep your hands on your hips or raise your arms only as far as comfortable.
Step 6 · 30 seconds
Chest opener seated
- Sit tall with your feet flat on the floor.
- Rest your hands behind your head and open your elbows.
- Gently draw your elbows back and lift your chest.
Keep your shoulders down and avoid arching your lower back.
For less intensity, lower your arms and make the chest-opening movement smaller.
Step 7 · 30 seconds
Hug pose seated
- Sit comfortably with your back upright.
- Cross your arms and rest your hands on opposite shoulders.
- Give yourself a gentle hug and breathe slowly.
Use light pressure and relax your shoulders.
For less intensity, loosen the arm position and keep your shoulders relaxed.
Step 8 · 60 seconds
Side bend seated
- Sit tall with your feet flat on the floor.
- Raise one arm overhead and lean gently to the opposite side.
- Return to center and repeat on the other side.
Keep both hips on the seat and avoid leaning forward.
For less intensity, keep your hand on your hip and lean only a little.
Step 9 · 30 seconds
Cactus Arms seated
- Sit tall with your feet flat on the floor.
- Raise your arms to shoulder height and bend your elbows to form a goalpost.
- Gently draw your elbows back to open your chest.
Keep your shoulders down and avoid arching your back.
For less intensity, lower your arms and make the chest-opening movement smaller.
Step 10 · 30 seconds
Diver seated
- Sit tall with your feet flat on the floor.
- Reach your arms forward and bring your hands together.
- Gently round your upper back and lower your chin as you reach.
Keep your hips on the seat and avoid forcing your neck down.
For less intensity, loosen the arm position and keep your shoulders relaxed.
Step 11 · 30 seconds
Neck roll
- Sit tall with your shoulders relaxed.
- Lower your chin toward your chest.
- Slowly roll your head across the front toward one shoulder, then toward the other.
Use a gentle front semicircle rather than a full circle.
For less intensity, make the neck movement smaller and leave out any pressure from your hands.
Step 12 · 30 seconds
Gratitude
- Stand comfortably with your feet hip-width apart.
- Rest both hands over your chest.
- Breathe slowly and think of something you appreciate.
Relax your shoulders and let your breathing stay natural.
For less intensity, sit on a firm chair with your feet supported and your shoulders relaxed.
Keep moving
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