General routine / 6 EXERCISES
This completes the general routine. Stabilising and core exercises are worthwhile optional progressions, not compulsory additions. Seek individual guidance where needed.
Begin in the position shown for each exercise, with your legs extended or your knees bent and feet flat, as illustrated. Knee support is optional. Choose bolsters of a supportive, comfortable size. When used, position the neck bolster under your neck, against your shoulders, and the lower-back bolster below your lower ribs and above your pelvis. For Lower/Mid Back and Lower/Mid Back Part Two, neck and lower-back supports are optional. For Neck/Upper Back, a neck bolster is required as the surface to press into; lower-back and knee bolsters are optional. Neck/Upper Back Part 2 uses the same starting position and supports as Neck/Upper Back. Neck/Upper Back Part 3 uses the same supports as Neck/Upper Back and Neck/Upper Back Part 2.
01 / Daily Spinal Workout
Match each numbered illustration to its instructions.
ILLUSTRATION 01
10 repetitions total · 5 each side · hold 2 seconds at a comfortable end range
Keep the non-grasped leg straight, as illustrated. Grasp the other knee with both hands and pull firmly toward your chest to a comfortable end range, without forcing. If bending the knee is limited, grasp behind the thigh just above the knee instead. Hold for two seconds. Repeat on the other side. Neck and lower-back supports are optional for this exercise.
ILLUSTRATION 02
10 repetitions total · 5 each side · hold 2 seconds at a comfortable end range
Turn your head opposite to your knees. Aim to keep both shoulders on the floor, while allowing some shoulder and trunk movement. Turn your head to the left within a comfortable range. At the same time, turn your knees and legs to the right within a comfortable range. Hold for two seconds at the comfortable end range. Repeat to the opposite side. Neck and lower-back bolsters are optional but may provide support when used.
ILLUSTRATION 03
Repetitions according to comfortable ability · no fixed count · no pause or hold
Lift your upper body approximately 10 cm, or less according to your comfortable ability. Lift and lower smoothly without pausing or forcing, and choose a number of repetitions you can comfortably manage. Exhale as you lift, then lower your upper body back to the floor. Do not lift with your head, and use rolls or towels to support your neck and lower back if necessary.
02 / Daily Spinal Workout
Match each numbered illustration to its instructions.
ILLUSTRATION 01
10 repetitions · retain 2-second hold
Use a neck bolster as the required surface to press into. Lower-back and knee bolsters are optional. Press your head and neck back into the neck bolster for two seconds, relax, then repeat. Apply moderate pressure through your head and neck: noticeable, but comfortable.
ILLUSTRATION 02
10 repetitions total · 5 each side · hold 2 seconds at a comfortable end range
Use the same starting position and supports as Neck/Upper Back: a neck bolster is required as the surface to press into; lower-back and knee bolsters are optional. Apply moderate backward pressure through your head and neck into the neck bolster: noticeable, but comfortable. Maintain this backward pressure while turning (rotating) your head to the right to a comfortable end range. Hold for two seconds, relax and repeat to the left.
ILLUSTRATION 03
10 repetitions total · 5 each side · hold 2 seconds at a comfortable end range
Use the same supports as Neck/Upper Back and Neck/Upper Back Part 2: a neck bolster is required as the surface to press into; lower-back and knee bolsters are optional. Press your head and neck back into the neck bolster. Maintain this backward pressure while laterally bending your neck (bringing your ear towards your shoulder) to the right, without rotation, to a comfortable end range. Hold for two seconds, relax and repeat to the left.
Teaching and illustrations from the Dr Posture exercise library · Matched to the saved app preview on 2 November 2026.
