14-Day Postural Reset

Tick off each day as you go — your progress is saved on this device, no account needed.

1. 1Day 1Notice your baselineThrough the day, catch yourself slouching and gently grow an inch taller. Awareness is the first reset.
2. 2Day 2Chin tucksTen slow chin tucks: draw your head straight back over your shoulders, hold three seconds. Eases forward-head posture.
3. 3Day 3Open the chestStand in a doorway, forearms on the frame, and step through to stretch the chest. Hold thirty seconds, twice.
4. 4Day 4Thoracic rotationSeated, hands behind your head, rotate your upper back left and right ten times each side.
5. 5Day 5Cat–cowOn all fours, alternate arching and rounding your spine for one minute. Mobilises the whole back.
6. 6Day 6Wall angelsBack against a wall, slide your arms up and down like a snow angel, ten reps. Wakes up your upper back.
7. 7Day 7Release the hipsHalf-kneeling hip flexor stretch, thirty seconds each side. Tight hips pull your posture forward.
8. 8Day 8Wake the glutesFifteen glute bridges. Strong glutes support an upright spine.
9. 9Day 9Squeeze the shoulder bladesSit tall, pull your shoulder blades down and together, hold five seconds, ten times.
10. 10Day 10LengthenStanding forward fold, let your head hang for thirty seconds. Decompress the spine.
11. 11Day 11Side neck stretchGently tilt each ear toward the shoulder, thirty seconds per side. Relieves desk tension.
12. 12Day 12Hourly desk resetEvery hour today, stand, roll your shoulders back five times, and reset your posture.
13. 13Day 13BalanceStand on one leg for thirty seconds each side. Balance trains the deep postural muscles.
14. 14Day 14Put it togetherRun through your favourite moves from the last two weeks, then notice how you stand now.