Posture Reset: 5 Min
A 5-minute daily routine, a desk fix and a 30-day check-in
Check your baseline
- Wall test: stand with your head, shoulder blades, hips and calves touching a wall
- Note what's hard: chin tips up to reach the wall? Big gap at your lower back?
- Side photo: ask someone to shoot you side-on. Ear, shoulder and hip should stack
- Save it as day 1. Retake it on days 8, 15, 22 and 30 in the same clothes and light
The 5-minute routine (1 min each)
- Chin tucks: slide your chin straight back, eyes level, hold 5 s, 10 reps
- Wall angels: back on the wall, slide your arms up and down slowly, 10 reps
- Band pull-aparts: arms straight, squeeze your shoulder blades, 12-15 reps
- Doorway chest stretch: forearms on the frame, lean in, 2 x 30 seconds
- Glute bridge: lift your hips, squeeze 2 seconds at the top, 10-12 reps
- Tick your checklist after all five, at the same time every day
Fix your setup
- Screen straight ahead, top of the screen at or just below eye level (OSHA)
- Keep the screen 20 to 40 inches (50 to 100 cm) from your eyes (OSHA)
- Feet flat on the floor or a footrest, back supported by the chair (OSHA)
- Set a timer: stand up and move every 30 minutes. Experts say break up sitting often
- Hold your phone higher and lower your eyes, not your head. Switch bag shoulders
30-day tracker
- Tick a box each day you finish: aim for 6 of 7 days a week
- Weekly check-in: repeat the wall test and photo, then note one thing that changed
- Day 30: compare with day 1, then choose your next 30-day focus
- No strong evidence links 'bad' posture to pain, so vary your positions and keep moving
Good to know
- General movement advice, not treatment. See a professional if you have pain that lasts, or numbness or tingling.
Sources
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