TAKE THE ROUTINE WITH YOU
Your exercises.
Ready to print.
A guide to learn from. A picture sheet to keep nearby.
01 / A4 GUIDE
Illustrations + instructions
All 18 exercises with the current instructions, repetitions, holds and support requirements. Includes the higher-support and chair-assisted core options. Ten pages, ready for A4 printing.
02 / ONE-PAGE A3 REFERENCE
Pictures for your wall
All 18 exercises plus two core support options on one sheet. Illustrations and short labels, without the exercise instructions, with the Dr Posture logo, safety notice, disclaimer and copyright. A3 printing is recommended; choose “Fit” for A4.
Read the full guide first. Warm-ups and the spinal workout form the general routine; stabilising and core exercises are optional progressions.
Read the health and safety disclaimer and PDF use and sharing terms.
Author-review edition · 3 November 2026
About these exercises
The PDFs use the current Dr Posture Exercise Library illustrations, instructions, repetitions and support guidance. Read the full guide before using the picture sheet. This is an author-review edition.
The general routine comprises warm-ups and the spinal workout; stabilising and core exercises are optional progressions. Follow each exercise’s own repetition and hold instructions.
General safety guidance and source
NHS: strength exercises provides general advice on stable support and gradual progression. It does not validate this complete Dr Posture routine. Safety guidance and the disclaimer appear in both PDFs.