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Five Floor-Based Posture Strength Drills

Build shoulder, abdominal, glute, neck, and upper-back control with three supine and two prone exercises.

Shoulder external-rotator strengthDeep abdominal controlBack and glute strength
About 20 min · 5 movements · Non-stretch belt, two hand towels, pillow, and exercise mat or carpet · Gentle floor-based postural strength

ORIGINAL VIDEO

5 Exercises to Improve Your Posture

The source title, description, and chapters establish five actions split into three supine and two prone exercises; complete English captions verify their order, equipment, three-second holds, repetitions, neutral-spine control, support adjustments, and final two-stage extension progression.

Original video: Margaret Martin, Physical Therapist · 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
    Belt External-Rotation Isometrics3 reps · about 1.5 min

    With forearms inside a belt, press outward without moving, hold three seconds, and release while shoulder blades stay down.

  2. 02
    Supine Snow Angels5 reps · about 5 min

    Press the arms into the floor and slide them overhead only as far as contact and comfort allow, then return.

  3. 03
    Supine Abdominal Brace Marches4 reps · about 3 min

    Brace the pelvic floor and deep abdomen in neutral, lift one foot a few inches without trunk movement, and alternate two per side.

  4. 04
    Prone Alternating Leg Lifts3 reps · about 2.5 min

    Prone over a pillow, squeeze one glute and lift the straight leg slightly for a three-second hold, alternating three per side.

  5. 05
    Prone Posture Extension Progression6 reps · about 6.5 min

    Complete three small head-and-neck lifts, then three lifts adding arms and upper chest while the pelvis stays supported.

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SAFETY

Choose comfort and control first

Use enough towel and pillow support to keep the spine comfortable. Lift only a few inches, avoid compensating through the low back or shoulders, and stop if extension causes pain, dizziness, or neurological symptoms.

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