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5posture
minute
routine
5 MINUTE POSTURE ROUTINE

TABLE OF CONTENTS

OVERVIEW 3
THE 5 MINUTE POSTURE ROUTINE 4
EXERCISE 1: THORACIC ROTATIONS 5
EXERCISE 2: COBRA POSE 6
EXERCISE 3: OVER-AND-BACKS 7
SHORTCUT YOUR TRANSFORMATION! 8
EXERCISE 4: REVERSE WALL ANGELS 9
EXERCISE 5: CHIN TUCKS 10
ADDITIONAL COMMENTS 11
DISCLAIMER 12

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5 MINUTE POSTURE ROUTINE

OVERVIEW
Can we do exercises to make ourselves taller? Yes! But anything we do will only reveal
our natural height.
Many of us sit for most of the day. And when we do, we sit in a hunched over position.
Over time our bodies will learn to become extremely efficient sitters and will lock us up
into this hunched over, head forward, position. This can not only reduce our height, but
can also create feelings of stiffness and negatively impact our mobility.
To improve our posture and relieve stiffness, we want to look for exercises that not
only move these joints in the opposite way, but also strengthen the weakened muscles
needed to keep the joints in the proper position for good.
We’ll apply this concept to the three most common problem areas, and the areas that
affect your height the most - the back, the shoulders, and the neck.

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5 MINUTE POSTURE ROUTINE

THE 5 MINUTE POSTURE ROUTINE

The routine is designed to be performed at least once a day. You will see faster results
if performed 2-3 times a day. You will perform each exercise for 1 minute, and try to do
as many quality reps as possible within that minute. But take it slow and focus on quality
rather than quantity.

EXERCISE TIME

30 seconds
Thoracic Rotations
per side
BACK
Cobra Pose 1 minute

Over-And-Backs 1 minute
SHOULDERS
Reverse Wall Angels 1 minute

NECK Chin Tucks 1 minute

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5 MINUTE POSTURE ROUTINE

EXERCISE 1: THORACIC ROTATIONS

30 SECONDS PER SIDE
STEP 1

STEP 1:
Get on all fours and sit your hips back towards
your heels. Place one hand extended out
in front of you and the other held behind
your neck.

STEP 2
Bring your elbow down towards the floor, and
while following your elbow with your eyes,
rotate your elbow up towards the ceiling as far
as you can. Exhale as you rotate your elbow
up and push down into the floor with your
planted hand. Hold the top position briefly. STEP 2
Then come back down before repeating for
another rep. Spend 30 seconds on one side
before moving to the other side. Over time try
to rotate your elbow further and further up
towards the ceiling.

TIP: The closer your butt is to your heels,

the lower in your spine you’ll feel the
movement. So first try it with your hips on
your heels like we just did, but then try it
with your knees semi-flexed and then your
knees at 90 degrees to work higher and
higher on your back. You’ll want to focus on
the area that feels the tightest.

SPEND 30 SECONDS PER SIDE

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5 MINUTE POSTURE ROUTINE

EXERCISE 2: COBRA POSE

1 MINUTE

STEP 1:
Lay on your stomach with your feet
about hip-width apart. Point your toes
STEP 1
down and place your hands by your
sides positioned directly under your
shoulders. Next, contract your quads
so that your knees are off the ground
and bring your shoulder blades down
and back.

STEP 2 STEP 2
From here, think about bringing your
upper body forward and up by using
your mid back muscles. Try to get at
least your chest off the floor but go up
only as far as is comfortable for you
and without any pain. Hold that top
position for a second or two, and then
come back down. Over time try to
extend higher and higher.

TIP: Note that you are not

muscling your way up by pushing
your arms. Your arms are simply
there for stability. When done
properly, you should feel the
muscles in your mid and low back
activating to lift your upper body.

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5 MINUTE POSTURE ROUTINE

EXERCISE 3: OVER-AND-BACKS
1 MINUTE

STEP 1:
STEP 1
Grab a band, towel, or broomstick and
hold it with a wider overhand grip.

STEP 2
Pull your hands apart to create tension,
and then raise the band or stick over
and behind your back as if you were
making a big circle. Try to go as far
back as you can comfortably and aim
to go lower and lower to make a bigger STEP 2
circle overtime. Avoid arching your low
back and keep your core braced. A B C

TIP: You can make this exercise

harder overtime by narrowing your
grip or using a thicker band.

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 SHORTCUT YOUR TRANSFORMATION!
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5 MINUTE POSTURE ROUTINE

EXERCISE 4: REVERSE WALL ANGELS

1 MINUTE

STEP 1: STEP 1
Kneel in front of a wall with your knees, chest,
and forehead in contact with the wall.

STEP 2
Brace your core and then while keeping
your arms straight, move them in a big circle
overhead as high as you can, and then back
down. As you do so, try to keep your arms and
hands a couple inches away from the wall, and
think about pushing your arms out away from
you to better engage your back muscles.
Avoid leaning back and arching your low
back. Instead, keep your back straight, the
only movement should come from your arms.
When done properly, you should feel this in
STEP 2
the muscles of your mid back and shoulders.

TIP: If you feel this more in your upper

traps, try performing it on the floor or on
a bench instead as your mid-back muscles
may not yet be strong enough to perform
this upright.
If on the other hand you find it easy,
you can add pulses to each part of the
movement and even add a bit of weight in
your hands.

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5 MINUTE POSTURE ROUTINE

EXERCISE 5: CHIN TUCKS

1 MINUTE

STEP 1: STEP 1
Sit down on a chair, gaze straight forward, and
bring your shoulders back

STEP 2
Pull your chin straight back to align your neck
with your spine. You’re not trying to jam your
head as far back as you can, it’s a very small
motion of only a few inches. When done
properly, you should feel the deep muscles
under your chin working.

TIP: You can perform these against a

wall to prevent you from cheating and to
have a goal of touching the back of your
head against the wall. Try to hold the end
position for 1 second. STEP 2
Once that becomes easy, you can add a
chin tuck to the end position by tucking
your chin down as if you were trying to give
yourself a double chin and holding that for
a second or two before returning to the
start position.

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5-minute posture routine