Five-Minute Posture

Option. Do it seated in a chair by rounding and arching your spine gently.

1. 1

   Start on all fours with hands under shoulders and knees under hips.

2. 2

   Round your back upward and tuck your chin (Cat).

3. 3

   Then dip your belly down and lift your head and tailbone (Cow).

4. 4

   Move slowly with your breath.

5. 5

   Flow smoothly between the two positions.

6. 6

   Repeat for several breaths.

Option. Move even slower and exaggerate the wave-like motion through the whole spine.

1. 1

   Start on hands and knees in neutral tabletop.

2. 2

   Begin the cow (extension) by gently tipping the tailbone up, then letting the wave travel up the spine until the head lifts last.

3. 3

   Reverse into cat (flexion) by tucking the tailbone and rounding one segment at a time toward the ceiling.

4. 4

   Move deliberately so you feel each part of the spine participating.

5. 5

   Keep the motion smooth and pain-free.

6. 6

   Continue for several slow cycles.

Option. Keep the range small at first. Focus on moving from the mid-back, not the low back or neck.

1. 1

   Start on hands and knees, wrists under shoulders, knees under hips.

2. 2

   Place one hand behind the head or on the upper back.

3. 3

   Rotate that elbow down toward the opposite wrist, then open it up toward the ceiling, following with the eyes.

4. 4

   Move slowly and feel the rotation happen in the mid-back.

5. 5

   Keep the hips as still as possible.

6. 6

   Complete reps on one side, then switch.

Option. Back against a wall if you want extra feedback. Keep it small.

1. 1

   Sit or stand tall with shoulders relaxed.

2. 2

   Look straight ahead and keep your jaw soft.

3. 3

   Gently slide your chin straight back without tipping your head up or down.

4. 4

   Hold for a few seconds while breathing steadily.

5. 5

   Release back to neutral.

6. 6

   Keep the movement small and smooth.

Option. Do it lying on your back with arms in a T if standing feels tense.

1. 1

   Sit or stand tall with arms relaxed by your sides.

2. 2

   Squeeze your shoulder blades together as if pinching a pencil.

3. 3

   Hold for three seconds.

4. 4

   Release slowly.

5. 5

   Keep shoulders down away from your ears.

6. 6

   Repeat with smooth rhythm.

Option. Smaller range if the shoulders feel sticky. Arm circles work if the wall is not handy.

1. 1

   Stand with your back, butt, and head against a wall.

2. 2

   Place your arms in a W shape with elbows at 90 degrees.

3. 3

   Slowly slide your arms up the wall into a Y shape.

4. 4

   Keep your wrists and elbows touching the wall if possible.

5. 5

   Slide back down to the W position.

6. 6

   Move slowly and keep your core braced.

Option. Keep the bottom hand on your hip. Tiny lean is enough.

1. 1

   Stand tall with feet hip-width apart and core gently engaged.

2. 2

   Reach one arm straight up toward the ceiling.

3. 3

   Lean your torso to the opposite side, keeping your hips stable.

4. 4

   Feel the stretch along your side from hip to armpit.

5. 5

   Hold briefly then return to centre.

6. 6

   Repeat on the other side.

Option. Seated march if you would rather stay sitting.

1. 1

   Stand tall with soft knees and relaxed shoulders.

2. 2

   Lift one knee to a comfortable height while swinging the opposite arm forward.

3. 3

   Alternate sides in a steady, rhythmic march.

4. 4

   Keep the torso upright and breathe naturally.

5. 5

   Stay light on your feet — no stomping.

Option. Widen your knees or rest your arms by your sides for a gentler stretch.

1. 1

   Start on all fours with hands under shoulders and knees under hips.

2. 2

   Sit your hips back toward your heels while keeping your arms extended forward.

3. 3

   Rest your forehead on the floor and let your shoulders relax.

4. 4

   Breathe deeply and hold for the desired time.

5. 5

   To release, walk your hands back and return to all fours.

Option. One knee at a time for a gentler version. Keep the opposite leg bent or extended as comfortable.

1. 1

   Lie on your back with knees bent and feet flat, or legs extended.

2. 2

   Draw one knee toward your chest and clasp your hands behind the thigh or over the shin.

3. 3

   Gently pull until you feel a comfortable stretch in the hip and lower back.

4. 4

   Keep the opposite leg relaxed. Breathe slowly.

5. 5

   Hold, then switch sides. For both knees, hug them together.

Option. Do it seated in a chair by rounding and arching your spine gently.

1. 1

   Start on all fours with hands under shoulders and knees under hips.

2. 2

   Round your back upward and tuck your chin (Cat).

3. 3

   Then dip your belly down and lift your head and tailbone (Cow).

4. 4

   Move slowly with your breath.

5. 5

   Flow smoothly between the two positions.

6. 6

   Repeat for several breaths.