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7-Day Posture Reset

Connect to your posture, release tension, and build strength in the muscles that support your shoulders, upper back, and spine.

Day 1: 20 minute bodyweight mobility + posture

Day 2: 6 minute bodyweight posture

Day 3: 21 minute posture + core

Day 4: 7 minute arms + posture​

​Day 5: 15 minute posture + toned back

Day 6: 12 minute super spicy arms

Day 7: 16 minute posture with pilates ball

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Equipment: light hand weights, pilates ball

20 minute bodyweight posture + mobility
20:29
6 minute bodyweight posture
06:47
21 minute posture + core
21:00
7 minute arms + posture
07:18
15 minute posture + toned back
15:14
12 minute super spicy arms (advanced)
12:27
16 minute posture with pilates ball
16:00

More Details:

Each day includes a short, focused workout to target:

  • Upper back and postural muscles

  • Shoulders and rotator cuff

  • Neck and head alignment

  • Core support for standing and sitting posture

What this program is good for:

  • Rounded shoulders or forward head posture

  • Neck, upper back, or shoulder tension

  • Undo the effects of long hours sitting, scrolling, or hunching forward

  • Rebuilding connection to your upper body after time off training

What to expect:​

  • Low-impact, joint-friendly movement

  • Muscle burn + deep postural awareness

  • You may feel taller, lighter, and more “stacked” by the end of the week

Equipment:

  • Light hand weights (1–5 lbs)

  • Pilates ball

  • Mat or carpeted floor

  • Optional: small pillow for chest support in prone (face down) work

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