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Eight-Exercise Neck-to-Pelvis Posture Routine

Train neck, shoulder-blade, wall alignment, hip flexibility, glutes, and lower-abdominal control in one routine.

Head and shoulder alignmentUpper-back strengthPelvic and core control
About 124 min · 8 movements · Wall or doorway, exercise mat, and optional resistance band · Comprehensive daily posture practice

ORIGINAL VIDEO

How To FIX Your Posture | 10-Minute Daily Routine

The source description lists all eight exercises and their upper- then lower-body grouping; source chapters and complete English captions verify order, three-to-five-second chin holds, three sets of ten, three 20–30-second stretch holds, and modifications.

Original video: Tone and Tighten · YouTube↗

PLAN STEPS

Follow in order

Each step shows the movement, dose, and estimated time. Complete demonstrations, phase pacing, and detailed guidance remain in the app.

  1. 01
    Three-to-Five-Second Chin Tucks10 reps · about 25 min

    Glide the chin down and straight back, hold three to five seconds, and release without looking down.

  2. 02
    Doorway Chest Stretch HoldsHold · about 1.5 min

    Hold a doorway or corner chest stretch for 20–30 seconds, relax, and repeat three times.

  3. 03
    Scapular Pinches10 reps · about 20 min

    Draw the shoulder blades gently down and together, pause, and release for three sets of ten.

  4. 04
    Wall Angels with Chin Tuck10 reps · about 25 min

    Against a wall with a chin tuck, rotate the arms back and slide them upward through a comfortable range.

  5. 05
    Half-Kneeling Hip-Flexor HoldsHold · about 3 min

    Tuck the pelvis in half kneeling and hold the hip-flexor stretch 20–30 seconds for three rounds per side.

  6. 06
    Three-Round Child’s PoseHold · about 1.5 min

    Sit toward the heels with arms forward and hold child’s pose for 20–30 seconds, repeating three times.

  7. 07
    Posture Glute Bridges10 reps · about 22.5 min

    Brace the lower abdomen, squeeze the glutes, lift the hips, and lower slowly for three sets of ten.

  8. 08
    Reverse Crunch Hip Raises10 reps · about 22.5 min

    Draw the knees toward the chest, curl the pelvis slightly from the mat without momentum, and lower slowly.

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SAFETY

Choose comfort and control first

Keep all stretches and spinal movements pain-free. Use a smaller wall-angle range if the arms cannot stay near the wall, pad kneeling positions, and stop if symptoms radiate or neurological symptoms increase.

TinyRep is not a medical device and does not diagnose, treat, or prescribe rehabilitation.