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Goals · Premium routine

Posture Reset

  • 5 minutes
  • 7 stretches
  • Standing, seated or kneeling, lying down
  • Uses a wall

Seven stretches for the places sitting tends to tighten: the back of the neck, the shoulders and chest, the sides, and the front of the hips. It finishes with a kneeling reach and a cobra.

When to do it: At the end of a working day, or as a longer desk break.

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Illustration of the chest stretch stretch from the Posture Reset routine
Chest Stretch, one of the 7 stretches in Posture Reset

The 7 stretches, in order

Times are at the app’s default pace, with five seconds to get ready before each stretch and three to switch sides. Tap a stretch for how to do it; in the app you follow along with a timer and voice guidance.

  1. Chin to Chest

    25 s

    Stretches the back of the neck.

  2. Cross-Body Shoulder Stretch

    20 s each side

    Stretches the back of the shoulder.

  3. Overhead Side Reach

    20 s each side

    Lengthens the side of the upper back and shoulders.

  4. Chest Stretch

    20 s each side

    Opens a tight chest, good after pressing exercises or desk work.

  5. Hip Flexor Stretch

    25 s each side

    Opens the front of the hips, tight from sitting.

  6. Kneeling Reach

    30 s

    Lengthens the spine and opens the upper back.

  7. Cobra Stretch

    25 s

    Opens the front of the body after long hours sitting.

Stretch gently and stop if anything hurts. Stretch Minute is not medical advice. If you are injured, pregnant or have a medical condition, check with a doctor first.

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