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

Here is a 10-minute daily posture routine that you can do to improve your posture and reduce pain:

1. Wall slides

• Stand with your back against a wall, your feet shoulder-width apart, and your heels touching the wall.
• Slowly slide your arms up the wall, keeping your back pressed against the wall and your core engaged.
• Continue sliding your arms up until they are overhead.
• Hold for a few seconds, then slowly slide your arms back down to your sides.
• Repeat 10 times.

2. Chin tucks

• Stand or sit with your head in a neutral position.
• Slowly tuck your chin towards your chest, keeping your back straight and your shoulders relaxed.
• Hold for a few seconds, then slowly return to the starting position.
• Repeat 10 times.

3. Shoulder shrugs

• Stand or sit with your shoulders relaxed.
• Slowly shrug your shoulders up towards your ears, keeping your back straight.
• Hold for a few seconds, then slowly lower your shoulders back down.
• Repeat 10 times.

4. Chest stretches

• Stand or sit with your arms at your sides.
• Slowly reach your arms overhead, clasping your hands together.
• Gently pull your arms back towards you, stretching your chest muscles.
• Hold for a few seconds, then slowly release.
• Repeat 10 times.

5. Back extension

• Lie face down on the floor with your knees bent and your feet flat on the floor.
• Place your hands behind your head, with your fingers interlaced.
• Slowly raise your upper body off the floor, keeping your back straight and your core engaged.
• Hold for a few seconds, then slowly lower back down.
• Repeat 10 times.

6. Cat-cow pose

• Start on your hands and knees, with your hands under your shoulders and your knees under your hips.
• As you inhale, arch your back like a cat, tucking your chin towards your chest and lifting your head.
• As you exhale, round your back like a cow, dropping your head and tucking your chin towards your chest.
• Continue alternating between cat and cow pose for 10 breaths.

7. Bridge pose

• Lie on your back with your knees bent and your feet flat on the floor.
• Place your hands on your hips.
• Slowly raise your hips off the floor, keeping your back straight and your core engaged.
• Hold for a few seconds, then slowly lower back down.
• Repeat 10 times.

8. Plank pose

• Start in a push-up position with your hands shoulder-width apart and your body in a straight line from your head to your heels.
• Hold for as long as you can, keeping your core engaged and your back straight.

9. Side planks

• Start in a push-up position with your body in a straight line from your head to your heels.
• Lower your body down to the floor so that your right forearm is on the ground, directly under your shoulder.
• Raise your left arm and your left leg straight up in the air, keeping your body in a straight line.
• Hold for as long as you can, then repeat on the other side.

10. Rest

• Take a few minutes to rest and stretch.

You can do this routine every day, or as often as you need to. It is important to be consistent with your exercises in order to see results.

Here are some additional tips for improving your posture:

• Be mindful of your posture throughout the day.
• Take breaks from sitting or standing for long periods of time.
• Use a supportive posture brace or pillow.
• Get regular exercise.
• Eat a healthy diet.
• Get enough sleep.

By following these tips, you can improve your posture and reduce pain.