Dr PostureLearn the Manubrium Lift®

DR POSTURE / A ROUTINE BY DR DAVID SHAHAR

Stretching
for Life.

Clear illustrations. Simple steps.
Room to move at your own pace.

Explore 18 stretches with the familiar Dr Posture exercise model and instructions beside each illustration. Browse one group or follow the sequence, adapting it to your ability.

Start with stretch 1Browse the groups

18 stretches · 4 groups · Author-review edition

Stretches 4 to 6: a supported standing front-of-thigh stretch, a seated butterfly stretch and a supported standing side bend with crossed legs.
Stretches 4–6 · View full size (opens in a new tab)↗

Movement you can follow.STRETCHING FOR LIFE

A gentle starting point.

Begin with a gentle 10-second hold. Change sides where applicable, then repeat once. A second stretch can be slightly deeper only if it remains comfortable. The illustration shows the movement, not a range you must reach.

10 secondsgentle starting holdBoth sideswhere applicableRepeat oncewithin comfort

CHOOSE YOUR STARTING POINT

A routine in four parts.

The stretches progress from the legs and hips through to the neck.

10–156 stretches

Torso, shoulders & arms

Standing side and chest stretches, followed by shoulders, arms and inner forearms.

Explore these stretches

BRING IT BACK TO YOUR DAY

Stretching is one part
of posture care.

Use a stretching break as a chance to notice your position and the task in front of you. Revisit a long reach, change position, or use a support. Keep strength, regular movement and recovery in the picture too.

Keep the routine together.

Choose the full illustrated PDF or a one-page picture reference for your wall.

Get the printable PDFsRead the full routine onlineExplore the spinal exercise library

About this routine

This routine includes 18 stretches with a 10-second starting hold. Instructions have been edited for clarity and comfortable-range guidance, and the illustrations redrawn in the Dr Posture exercise style. This is an author-review edition.

General stretching guidance and sources

Hold times and suitable movements vary with the person and the purpose. The 10-second hold here belongs to this routine; it is not a universal prescription. These general guidance sources support gentle, controlled stretching and individual adaptation, rather than validating this complete sequence.