General routine / 3 EXERCISES
Begin with warm-ups, then continue to the spinal workout. Adapt the general routine to your ability and any individual restrictions.
01 / Daily Spinal Warm-ups
Match each numbered illustration to its instructions.
ILLUSTRATION 01
10 repetitions total · 5 each side · hold 2 seconds at a comfortable end range
Keep your pelvis still while rotating your trunk and head up to your comfortable end range, looking over your shoulder. Hold for two seconds at the comfortable end range.
ILLUSTRATION 02
10 repetitions total · 5 backward and 5 forward · hold 2 seconds at a comfortable end range
Sitting upright, place hands on knees. Slowly pull head back as pelvis is tilted forward, then bend your head forward as your pelvis tips backwards. Each directional movement counts as one repetition: five backward and five forward movements, ten repetitions total. Move within a comfortable range without forcing, holding for two seconds at the comfortable end range.
ILLUSTRATION 03
10 repetitions total · 5 each side · hold 2 seconds at a comfortable end range
Sitting upright, bend your trunk and neck sideways together to one side, then to the other, within a comfortable range without forcing. Hold for two seconds at the comfortable end range.
Teaching and illustrations from the Dr Posture exercise library · Matched to the saved app preview on 2 November 2026.
