Sit or stand tall, pull chin back parallel to ground, hold 5 seconds, repeat 10 times.
Sit straight, squeeze shoulder blades together for five seconds, relax, and repeat ten times to improve posture and strength.
Stand against a wall, arms in "goalpost" position; move them up and down ten times to strengthen shoulders and improve mobility.
Kneel on all fours, alternate arching back upward like a cat and lowering belly like a cow, for ten reps to improve flexibility.
Position in a forearm plank, keep body straight, engage core; hold for 20–30 seconds, increasing time gradually.
Sit on the floor with legs outstretched, hands behind, lift hips up. Hold 10–20 seconds to strengthen back, core, shoulders.
Stand tall, bend forward from hips with arms hanging. Hold for 20 seconds, then rise. This stretches lower back and hamstrings.
Sit straight, arch your upper back with hands behind your head, enhancing chest openness and spinal mobility.
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