01General routine · 3 exercises
Daily Spinal Warm-ups
Three seated movements to begin the general routine, with comfortable ranges and clear repetition guidance.
Explore daily spinal warm-upsLEARN / THE EXERCISE LIBRARY
Make room
for movement.
The Dr Posture exercise images and instructions, together in one place.
Explore the routine developed by Dr David Shahar, using the same teaching materials as the Dr Posture app. Start with the warm-ups and adapt to your ability.
Daily Spinal Warm-ups 01 / GENERAL ROUTINE
A routine with room to adapt.
Warm-ups and the spinal workout form the general routine. Stabilising and basic core exercises are worthwhile optional progressions, with individual guidance where needed. Adapt to your ability and follow any individual restrictions. Do not force a movement or continue through pain.
TAKE THE EXERCISES WITH YOU
Learn from the guide.
Keep the pictures nearby.
Download the illustrated instructions or the one-page picture reference, with the Dr Posture logo, safety guidance and support options.
EXPLORE ANOTHER DR POSTURE ROUTINE
Stretching for Life
18 stretches with the same familiar exercise model, clear steps and a printable full routine.
CHOOSE YOUR STARTING POINT
A clear place to begin.
Options to build on.
Warm-ups and the spinal workout form the general routine. Explore the optional groups when appropriate for you.
02General routine · 6 exercises
Daily Spinal Workout
Six movements for the lower, mid and upper back, with the support instructions alongside each sequence.
Explore daily spinal workout03Optional progressions · 6 exercises
Stabilising Exercises
Floor and hands-and-knees exercises to build on the general routine when appropriate for your ability.
Explore stabilising exercises04Optional progressions · 3 exercises
Basic Core Exercises
Back, front and side core exercises, with higher-support and chair-assisted options.
Explore basic core exercises