Five-Move Posture Correction Routine
Open the chest and upper back, strengthen postural shoulders, lengthen the hip flexors, and activate the glutes.
ORIGINAL VIDEO
PERFECT Posture Routine To Unlock Your Sh*t (10 Min/Day)
The source description publishes the complete five-action routine and exact timing; source chapters and complete English captions verify order, bilateral setup, arm-circle sequence, couch-stretch scaling, and five-second bridge holds.
Original video: Jeremy Ethier · 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.
- 01Band Over-and-BacksHold · about 1 min
Hold a light band with straight arms and circle it overhead and behind only as far as the shoulders allow for one minute.
- 02Quadruped Back RotationsHold · about 1 min
From all fours, thread one arm under the body, then rotate its elbow toward the ceiling for 30 seconds per side.
- 03Prone Posture Arm CirclesHold · about 1 min
Lie prone and sweep the elevated arms from behind the head through a Y and around toward the low back, then reverse.
- 04Couch Hip-Flexor StretchHold · about 1 min
Set the rear foot against a support, brace the core, and hold a comfortable couch stretch for 30 seconds per side.
- 05Five-Second Glute BridgesHold · about 1 min
Flatten the low back, squeeze the glutes, lift into a bridge, hold five seconds, and repeat slowly for one minute.
If TinyRep is installed, open and preview this plan directly in the app. You can also download the .trp file for manual import.
SAFETY
Choose comfort and control first
Use a light band and a pain-free range. Pad the knee during the couch stretch, move it farther from the support to reduce intensity, and stop if shoulder, spine, hip, or knee pain increases.
TinyRep is not a medical device and does not diagnose, treat, or prescribe rehabilitation.