Five-Minute Posture

5 min Quick Posture Low Intensity

Chin tucks, shoulder-blade squeezes, wall angels, and a side bend. For desk days, or any day you just need to move a little.

How it runs. One easy pass. About thirty seconds per move. Stop whenever you want.

How to read ahead. Do to go one move at a time.

Warm-up

1 Cat-Cow

8–10 slow flows

Full undulation of the spine.

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

Show the steps

1
Start on all fours with hands under shoulders and knees under hips.
2
Round your back upward and tuck your chin (Cat).
3
Then dip your belly down and lift your head and tailbone (Cow).
4
Move slowly with your breath.
5
Flow smoothly between the two positions.
6
Repeat for several breaths.

Another way

2 Segmental Cat-Cow

4–6 slow segmental rolls

One vertebra at a time if you know the move.

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

Show the steps

1
Start on hands and knees in neutral tabletop.
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
Reverse into cat (flexion) by tucking the tailbone and rounding one segment at a time toward the ceiling.
4
Move deliberately so you feel each part of the spine participating.
5
Keep the motion smooth and pain-free.
6
Continue for several slow cycles.

Another way

3 Quadruped Thoracic Rotation

6–8 per side

Thread the needle style or open-book rotation.

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

Show the steps

1
Start on hands and knees, wrists under shoulders, knees under hips.
2
Place one hand behind the head or on the upper back.
3
Rotate that elbow down toward the opposite wrist, then open it up toward the ceiling, following with the eyes.
4
Move slowly and feel the rotation happen in the mid-back.
5
Keep the hips as still as possible.
6
Complete reps on one side, then switch.

Another way

Main

4 Chin Tucks

30 seconds

Sit or stand tall. Draw the chin straight back, hold, release.

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

Show the steps

1
Sit or stand tall with shoulders relaxed.
2
Look straight ahead and keep your jaw soft.
3
Gently slide your chin straight back without tipping your head up or down.
4
Hold for a few seconds while breathing steadily.
5
Release back to neutral.
6
Keep the movement small and smooth.

Another way

5 Shoulder Blade Squeezes

30 seconds

Squeeze the shoulder blades together as if pinching a pencil, then let go.

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

Stop if. The neck takes over or a shoulder pinches.

Show the steps

1
Sit or stand tall with arms relaxed by your sides.
2
Squeeze your shoulder blades together as if pinching a pencil.
3
Hold for three seconds.
4
Release slowly.
5
Keep shoulders down away from your ears.
6
Repeat with smooth rhythm.

Another way

6 Wall Angels

30 seconds

Back to the wall, slide the arms up and down like a slow snow angel.

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

Stop if. A shoulder pinches or the neck shrugs the work.

Show the steps

1
Stand with your back, butt, and head against a wall.
2
Place your arms in a W shape with elbows at 90 degrees.
3
Slowly slide your arms up the wall into a Y shape.
4
Keep your wrists and elbows touching the wall if possible.
5
Slide back down to the W position.
6
Move slowly and keep your core braced.

Another way

7 Standing Side Bends

30 seconds

Reach one arm up and lean a little to the other side, then switch.

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

Show the steps

1
Stand tall with feet hip-width apart and core gently engaged.
2
Reach one arm straight up toward the ceiling.
3
Lean your torso to the opposite side, keeping your hips stable.
4
Feel the stretch along your side from hip to armpit.
5
Hold briefly then return to centre.
6
Repeat on the other side.

Another way

8 Marching in Place

30 seconds

Easy march to finish. Let the arms swing.

Option. Seated march if you would rather stay sitting.

Stop if. A joint complains, the breath gets sharp, or the march turns into a stomp.

Show the steps

1
Stand tall with soft knees and relaxed shoulders.
2
Lift one knee to a comfortable height while swinging the opposite arm forward.
3
Alternate sides in a steady, rhythmic march.
4
Keep the torso upright and breathe naturally.
5
Stay light on your feet — no stomping.

Another way

Cool-down

9 Child's Pose

45–60 seconds

Forehead down, arms long or by sides. Breathe into the back.

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

Show the steps

1
Start on all fours with hands under shoulders and knees under hips.
2
Sit your hips back toward your heels while keeping your arms extended forward.
3
Rest your forehead on the floor and let your shoulders relax.
4
Breathe deeply and hold for the desired time.
5
To release, walk your hands back and return to all fours.

Another way

10 Knee-to-Chest Stretch

30 seconds per side or both together

Gentle hug, lower back softens.

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

Show the steps

1
Lie on your back with knees bent and feet flat, or legs extended.
2
Draw one knee toward your chest and clasp your hands behind the thigh or over the shin.
3
Gently pull until you feel a comfortable stretch in the hip and lower back.
4
Keep the opposite leg relaxed. Breathe slowly.
5
Hold, then switch sides. For both knees, hug them together.

Another way

11 Cat-Cow

6–8 slow flows

Move with the breath, then settle.

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

Show the steps

1
Start on all fours with hands under shoulders and knees under hips.
2
Round your back upward and tuck your chin (Cat).
3
Then dip your belly down and lift your head and tailbone (Cow).
4
Move slowly with your breath.
5
Flow smoothly between the two positions.
6
Repeat for several breaths.

Another way

Keep the range small. This is a reset, not a test.