10-Day Stand Taller
Builds the upper back muscles that hold you upright, using the moves from our posture and back videos.
Who it's for: Rounded shoulders, a stiff upper back, or catching yourself hunching. Time: 8 to 10 min a day.
Use a sturdy chair without wheels, against a wall if you can. Stop if you feel chest pain, dizziness, unusual breathlessness or sharp pain. This is general exercise information, not medical advice. Safety guide.
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Day 1
Start by noticing how you sit. Then move.
7 exercises, about 7 min
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Day 2
Squeeze the shoulder blades on every row.
7 exercises, about 7 min
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Day 3
Chest Flyes open the front while the back works.
7 exercises, about 7 min
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Day 4 (rest)
Rest day. Each time you sit down today, sit tall for three slow breaths.
Day 5
Pulses keep the muscles working longer. Keep the shoulders down.
8 exercises, about 8 min
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Day 6
Lots of pulling today.
8 exercises, about 8 min
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Day 7
Pullbacks are one side at a time. Keep your back flat.
8 exercises, about 8 min
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Day 8 (rest)
Rest day. Try one set of W Pose if your shoulders feel tight.
Day 9
Nine moves. Your strongest session so far.
9 exercises, about 9 min
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Day 10
Day 10. Keep two or three of these in your week from now on.
10 exercises, about 10 min
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