7 Minute Daily Stretch to Fix Your Posture!

Today I’m leading you through a quick 7 minute daily stretch routine that’s going to help with your posture. I know a lot of us are working from home.

These days, we’re working at an office and we’re sitting at our desk with our shoulders hunched forward or we’re sitting scrolling through social media. I’m guilty of it too, so this quick seven-minute routine is really going to help to open the chest stretch out.

So those shoulders stretch out that back, so we’re feeling good for the rest of our day. You don’t need any equipment; just make sure that you can see your screen. So you can follow along with our article, and without further ado, let’s get to it.

Also Read: Full Body Workout In 10 Minutes Without Equipment

Best Daily Stretch to Fix Your Posture

Time: 10 minutes

Equipment: No Equipment

Good for: Stretch Workout For Posture

Instruction: Choose from the 10 moves given below. For each exercise, perform it for 45 seconds and take a 15-second rest. Once you’ve completed it, continue to the next exercise.

Chest Bent Forward

We’re going to start off on the ground. You can be seated or on your knees, whatever’s comfortable. We’re going to focus on opening up the chest so fingertips are behind the head. You’re going to bend forward, bring the elbows together, and then you’re going to open those elbows up and bring your gaze to the ceiling.

You can hold this stretch for as long as it feels good. Take it nice and slow. After that, take a 15 second break before the next.

Angel Wings

Arms are in a position similar to this goal post. You’re focusing on pressing the elbows back. You’re going to raise the arms up and all the way down, so keep those shoulder blades pressed Up down the back. Continue for 30 seconds, take a 15 second break, then move to the next.



We’re going to do some cat and cow, so you’re going to draw the belly button towards the floor, arch the back head up and bring that belly button up and round out that back. Continue for 45 seconds, take a 15-second break, then move to the next.

Thoracic Rotation

Thoracic Rotation

I’m working on opening up those shoulders, so my right hand is by my head. I’m opening the chest up and then you’re going to draw that elbow down towards the floor or towards that other elbow. Both sides Continue for 30 seconds. take a 15-second break before moving to the next.

Extended Puppy Pose

So you’re going to come to an extended puppy pose, so you’re going to reach those fingertips forward, send the booty back and try and press that chest down into the floor, so we’re really opening up the back, the shoulders, stretching out those arms. Continue for 30 seconds. Take a 15-second break before moving on to the next.

Chest-Bicep Stretch

Slowly coming out of that here on your knees, you’re going to clasp those hands behind your back. You’re going to stretch those arms and then slowly lift the arms away from your back, so you’re going to stretch out the chest and you might feel a little bit in your biceps as well. You can hold for as long as that feels comfortable and then release and do it one more time. Continue for 30 seconds. Take a 15-second break before moving on to the next.

Cobra to Childs

Press those hips down into the floor and then from here you’re going to roll through your spine. Press it back into child’s pose, reach those fingertips toward the top of your mat and again roll through that spine back down into cobra. Continue for 45 seconds. Take a 15-second break before moving on to the next.

Neck Stretch

Put one arm behind your back. You’re going to lean your head away from that arm, press this shoulder down, and we’re going to try and stretch out that neck. Both sides continue for 30 seconds. Take a 15-second break before moving on to the next.

Shoulder Rolls

Lift those shoulders all the way up to your ears. Try and release that tension in those shoulders for the last 30 seconds. Take a 15-second break before moving on to the next.

Shoulder Rolls Other Direction

Forward, do the same thing, try to bring your shoulders all the way up to your ears, then release them and bring them up and down a few times.

What are the five different types of stretches?

  • Extended Puppy Pose
  • Chest/Bicep Stretch
  • Neck Stretch
  • Shoulder Rolls
  • Cobra to Childs

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That is it, guys. I hope you enjoyed this quick seven-minute stretch. You can do this on your lunch break in between your work hours. You can do this at the end of the day. This is just a really quick stretch that you can do to help open up that chest and kind of reverse all that hunching that we’ve been doing all day.

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