The PERFECT 10 Minute Daily Posture Routine (FIX YOUR SIT!)

Introduction

This tutorial provides a comprehensive guide to a daily posture routine designed to counteract the negative effects of prolonged sitting. With a focus on both the upper and lower body, this routine consists of eight targeted exercises that can be completed in just 10 minutes. By incorporating these movements into your daily routine, you can alleviate discomfort, improve posture, and enhance overall well-being.

Step 1: Upper Body Routine

This segment of the routine focuses on mobilizing and strengthening the upper body to reverse hunchback posture and improve shoulder alignment.

Exercise 1: Over-And-Backs

• Stand tall with your arms extended in front of you.
• Move your arms back behind you while squeezing your shoulder blades together.
• Return to the starting position.
• Perform 10-15 slow and controlled repetitions.

Exercise 2: Cobra Pose

• Lie face down and place your hands under your shoulders.
• Press through your hands to lift your chest off the ground, keeping your hips down.
• Hold the position for a moment before lowering back down.
• Aim for 5-10 repetitions with a pause at the top.

Exercise 3: Stand And Reach

• Stand tall and reach one arm overhead while bending to the opposite side.
• Hold the stretch for a moment before returning to the center.
• Repeat on the other side.
• Perform 5-10 reaches on each side with a pause at the end position.

Exercise 4: Wall Slides With Chin Nod

• Stand with your back against a wall and arms bent at 90 degrees.
• Slide your arms up while keeping them in contact with the wall.
• Nod your chin slightly as you slide.
• Complete 2 sets of 10-15 repetitions.

Step 2: Lower Body Routine

This portion targets the lower body, focusing on hip flexibility and glute activation to combat anterior pelvic tilt.

Exercise 1: Quadruped Thoracic Rotations

• Start on all fours with your hands under your shoulders and knees under your hips.
• Place one hand behind your head and rotate your torso towards the ceiling while keeping your hips stable.
• Pause at the top before returning to the starting position.
• Perform 10 rotations on each side.

Exercise 2: Kneeling Hip Flexor Stretch

• Kneel on one knee with the opposite foot in front, forming a 90-degree angle.
• Push your hips forward gently to feel a stretch in the hip flexor of the kneeling leg.
• Hold for 30-45 seconds on each side.

Exercise 3: Pigeon Stretch

• Start in a tabletop position and bring one knee forward, placing it behind your wrist.
• Extend the opposite leg back and lower your torso towards the ground.
• Hold this position for 30-45 seconds on each side.

Exercise 4: Glute Bridges

• Lie on your back with your knees bent and feet flat on the floor.
• Lift your hips towards the ceiling, squeezing your glutes at the top.
• Hold briefly before lowering back down.
• Complete 2 sets of 10-15 repetitions.

Conclusion

Incorporating these two routines into your daily life can significantly improve your posture and reduce discomfort caused by prolonged sitting. Aim to perform each routine at least once a day, or twice if you sit for extended periods. Remember, maintaining awareness of your posture throughout the day and taking regular breaks to move is crucial for long-term benefits. By following this guide, you can make lasting changes to your posture, leading to a healthier and more active lifestyle.