10-Minute Daily Posture Routine
1. Neck / Head (2 minutes)
Chin Tucks (Wall or Floor) – 2 sets of 10 reps
• Why: Fixes forward head posture (“tech neck”). Strengthens deep neck flexors.
• How:
1. Stand with your back and head against a wall.
2. Without tilting your head up or down, pull your chin straight back (like making a double chin).
3. Hold for 3 seconds, then relax.
• Cues: Imagine sliding your head back, not nodding.
• Common mistake: Don’t tilt your head up; your nose shouldn’t point to the ceiling.
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2. Shoulders / Upper Back (4 minutes)
Wall Angels – 2 sets of 8 reps
• Why: Opens your chest, strengthens upper back, reinforces scapula control.
• How:
1. Stand with back, head, and butt against a wall.
2. Start with elbows at 90°, arms pressed against the wall.
3. Slowly raise arms overhead like making a snow angel, keeping arms as close to the wall as possible.
4. Lower back down.
• Cues: Think “ribs down, lower back flat.”
• Common mistake: Don’t flare your ribs or arch your back—this cheats the movement.
Band Pull-Aparts (or Towel Pull-Aparts) – 2 sets of 15 reps
• Why: Strengthens rhomboids and rear delts, counteracts slouch.
• How:
1. Hold a resistance band (or towel if no band) at chest level with straight arms.
2. Pull arms apart until band touches your chest.
3. Slowly return.
• Cues: Squeeze shoulder blades together at the end.
• Common mistake: Don’t shrug your shoulders—keep them down.
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3. Hips / Core (4 minutes)
Couch Stretch – 1 min per side
• Why: Opens up tight hip flexors that cause anterior pelvic tilt.
• How:
1. Kneel with one knee on the ground, shin vertical against a couch or wall, other foot forward like a lunge.
2. Push hips forward gently, keeping chest tall.
3. Hold 1 min each side.
• Cues: Squeeze your glute on the back leg to deepen the stretch.
• Common mistake: Don’t arch your lower back—keep ribs down.
Dead Bugs – 2 sets of 10 reps per side
• Why: Trains abs to stabilize pelvis, fixes lower back arch.
• How:
1. Lie on your back, arms straight up, knees bent at 90°.
2. Slowly extend your right leg and left arm while keeping your lower back pressed into the floor.
3. Return, then switch sides.
• Cues: Back stays glued to the floor the entire time.
• Common mistake: Don’t rush—slow and controlled.
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Summary
• 2 min: Chin tucks
• 4 min: Wall angels + band pull-aparts
• 4 min: Couch stretch + dead bugs
Do this daily. After 3 weeks, you’ll look taller in the mirror and your shoulders won’t cave forward. After 3–6 months, this becomes your natural stance.
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Direct final answer:
Here’s a 10-minute daily posture routine:
1. Chin tucks (2x10) – fix forward head.
2. Wall angels (2x8) – open chest, strengthen upper back.
3. Band pull-aparts (2x15) – fight rounded shoulders.
4. Couch stretch (1 min per side) – loosen hip flexors.
5. Dead bugs (2x10/side) – build core stability.
Stick to this daily and you’ll reprogram your posture in months.