Fix Your Posture in 90 Minutes

Fitness & HealthBeginnerHome

90 minutes

5 steps

·Beginner

After 90 min: Correct forward head posture and reduce neck and back pain

What you need

wallresistance band

The 90-Minute Plan

Assess Your Posture0–15 min

Stand against a wall. Your head, shoulders, and butt should touch the wall. Notice where you deviate.

Chest Opener Stretch15–35 min

Stand in doorway, arms on frame. Step forward gently to stretch chest. Hold 30 seconds each side. Repeat 3 times.

Shoulder Blade Squeezes35–55 min

Pull resistance band toward chest, squeezing shoulder blades. 3 sets of 15 reps. Keep shoulders relaxed.

Neck Release Work55–75 min

Chin tucks: pull chin back gently without looking down. 3 sets of 12 reps. Hold each 2 seconds.

Posture Habit Training75–90 min

Set phone reminders every hour. Check wall-touch alignment. Practice walking with head neutral, shoulders back.

Pro Tip

Posture changes take weeks. Use reminders and be patient. Your body will thank you.

90 min·5 steps

After 90 min: You'll feel more flexible, centered, and energized in just two weeks of daily practice.

10,400

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90 min·5 steps

After 90 min: You'll move with greater ease and reduce pain in tight areas within two weeks.

8,700

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90 min·5 steps

After 90 min: You'll reduce anxiety, improve focus, and gain mental clarity in 10 minutes daily.

11,800

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90 min·5 steps

After 90 min: Complete a 30-minute sunrise yoga flow and feel calm

8,900

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