Snacks · 4 min

Posture Reset

Four minutes for a stiff upper back and rounded shoulders.

• 4 minutes
• New to it
• Mat

Customise copies this workout to the Bench, where every move and number is yours to change.

You open your chest and upper back, then wake the muscles between your shoulder blades with Y and T raises and a few slow supermans. Finish by rotating your spine both ways. A good counter to hours of laptop or phone time.

Kit

Mat

Music

The tempo follows each block.

Tempo shape

Z2 Warm · 90 to 115 bpm

Blocks

1. Open up

   Z2 Warm
   • Neck Half Circles20 s
   • Wall Chest Opener30 s each side

2. Back on

   Z2 Warm
   • Prone Y T Raise8 reps · Thumbs up, squeeze your shoulder blades
   • Superman8 reps
   • Open Book20 s each side
   • Thread the Needle20 s each side

General exercise guidance, not medical advice. If you have a heart condition, chest pain, dizziness or a joint problem, are pregnant, or a doctor has limited your activity, check with them first. Stop if anything feels wrong.