17/11/2025
✨ Worried about your posture? Start mastering these 6 fundamental postural habits.
Small daily actions = big long-term change. Save this and start today 👇
1️⃣ Reset + change your posture hourly
Set a timer. Every hour: get up, move, shift positions, walk for a minute, or drop into a quick Brügger relief position to unload your spine.
2️⃣ Do a posture reset every 2–3 hours
30–60 seconds of activation goes a long way:
• Glute bridges
• Seated reverse flys (mid/low traps)
• Serratus anterior activation
These “micro-sets” wake up your postural muscles fast.
3️⃣ Reverse your posture for 10 min in the evening
Unload + lengthen after a day of sitting. Try:
• 90/90 breathing
• Gentle back extension over a foam roller
• Any position that restores the opposite of your daily posture.
4️⃣ Daily body maintenance (10+ minutes)
A simple 5-exercise routine, 1 minute each, 2 rounds.
Focus on your weak links: hip mobility, thoracic mobility, glutes, mid-lower traps, serratus anterior, deep neck flexors.
This is deeper than a reset — think maintenance + rebuild.
5️⃣ Functional strength training (3x/week)
Follow a structured program with a 3:1 pull-to-push ratio.
If you train 3 days/week → 2 pull-focused days + 1 push.
Build the muscles that hold you up, not just the ones you see in the mirror.
6️⃣ 5-minute breathwork before bed
90/90 position.
Inhale 4 through your nose → exhale 8 through your mouth.
Long exhales switch you into parasympathetic mode, engage side abs, drop the ribs, and stack your posture before sleep. 😌
💡 Posture isn’t about standing up straight — it’s daily habits done consistently.
Start with one or two and build your routine over time.
