TAKE THE ROUTINE WITH YOU
Your stretches.
Ready to print.
A guide to learn from. A picture sheet to keep nearby.
01 / A4 GUIDE
Illustrations + instructions
All 18 stretches with numbered steps, equipment, technique reminders and safety guidance. Seven pages, ready for A4 printing.
02 / ONE-PAGE A3 REFERENCE
Pictures for your wall
All 18 numbered illustrations on one sheet, with the Dr Posture logo, a safety and disclaimer strip, and copyright notice. Print at A3, or choose “Fit” for A4.
Use this as a reminder after reading the instructions.
Read the health and safety disclaimer and PDF use and sharing terms.
Author-review edition · 3 November 2026
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.