Intermediate · 12 min
Posture Reset II
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.
Total session: 13:19 · Includes preparation and side changes.
Ready when you are
Shoulder rolls seated
Movement instructions
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.
Ask a clinician first if you have an existing shoulder condition.
Total (including preparation): 13:19 · 13:19 remaining
Up next: Shoulder rolls seated · 1:00
Want a routine to follow? Get guided stretches in the app ↗
Your sequence
Both sides are included. Follow the movement instructions; move at your own pace.
- Shoulder rolls seated1:00
- Overhead reach seated1:00
- Chest opener seated1:00
- Hug pose seated0:30
- Overhead reach seated1:00
- Chest opener seated1:00
- Hug pose seated0:30
- Side bend seated · Both sides1:00
- Cactus Arms seated0:45
- Diver seated0:45
- Neck roll1:00
- Neck laterals · Both sides1:00
- Cactus Arms seated0:30
- Diver seated0:30
- Gratitude0:30
Five seconds to prepare, five seconds between movements, and two seconds to switch sides. All are included in the total. Pause whenever you need. Reset to edit settings. Nothing is saved after leaving. Keep this page open. Sound may stop when the screen locks; the timer catches up when you return.
720 seconds moving + 79 seconds for preparation and changes. Changing settings resets playback.
Based on the app routine: Posture Reset II.
Read the movement instructions before starting. Stop if a movement is painful; you can pause at any time.
Plan your space and time
15 timed steps use 10 different movements. Starting positions: Seated, Standing. Inspect the illustrated setup for each movement before starting.
Each row below is the exact stored exercise time. Additional preparation and position changes extend the session beyond that total; no extra transition time is hidden in this table.
| Step | Movement | Seconds |
|---|---|---|
| 1 | Shoulder rolls seated | 60 |
| 2 | Overhead reach seated | 60 |
| 3 | Chest opener seated | 60 |
| 4 | Hug pose seated | 30 |
| 5 | Overhead reach seated | 60 |
| 6 | Chest opener seated | 60 |
| 7 | Hug pose seated | 30 |
| 8 | Side bend seated | 60 |
| 9 | Cactus Arms seated | 45 |
| 10 | Diver seated | 45 |
| 11 | Neck roll | 60 |
| 12 | Neck laterals | 60 |
| 13 | Cactus Arms seated | 30 |
| 14 | Diver seated | 30 |
| 15 | Gratitude | 30 |
Routine overview
What you’ll move through.
15 timed steps · 12 min in total. Time shown is the sum of the listed steps; extra transition time is not included.
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
60sOverhead reach seated
Seated · Focus: shoulders, sides.
- 03
60sChest opener seated
Seated · Focus: chest, shoulders, upper back.
- 04
30sHug pose seated
Seated · Focus: upper back, relaxation.
- 0560s
Overhead reach seated
Seated · Focus: shoulders, sides.
- 0660s
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
45sCactus Arms seated
Seated · Focus: chest, shoulders, upper back.
- 10
45sDiver seated
Seated · Focus: upper back, shoulders.
- 11
60sNeck roll
Seated · Focus: neck, upper back.
- 12
60sNeck laterals
Seated · Focus: neck, shoulders.
- 1330s
Cactus Arms seated
Seated · Focus: chest, shoulders, upper back.
- 1430s
Diver seated
Seated · Focus: upper back, shoulders.
- 15
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 · 60 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 · 60 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 · 60 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 · 60 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 · 45 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 · 45 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 · 60 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 · 60 seconds
Neck laterals
- Sit tall with your shoulders relaxed.
- Tilt one ear toward the same-side shoulder.
- Return to center and repeat on the other side.
Keep both shoulders down and your face pointing forward.
For less intensity, make the neck movement smaller and leave out any pressure from your hands.
Step 13 · 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 14 · 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 15 · 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
More routines you may like.
5 min · Beginner
At Desk Stretch I
Take a short break to re-energize getting the blood flowing with a revitalizing, full-body stretching routine that can be done right from your desk.
7 min · Beginner
Standing Desk I
Improve flexibility after standing desk sessions with a series of standing stretches, targeting tightness and enhancing mobility in the shoulders, lower back, and neck.
12 min · Intermediate
Standing Desk II
Improve flexibility after standing desk sessions with a series of standing stretches, targeting tightness and enhancing mobility in the shoulders, lower back, and neck.
