Mobility

10-Minute Posture Reset

10-Minute Posture Reset — a beginner mobility session (10 min) for flexibility. No equipment required. Train at home, in the gym or outdoors.

Flexibilitybeginner10 minNoneOffice~45 kcal

Workout Overview

10-Minute Posture Reset — a beginner mobility session (10 min) for flexibility. No equipment required. Train at home, in the gym or outdoors.

low intensity~45 kcal

The Workout

1
Thoracic Rotation
spine, shoulders2 sets10 per siderest 0.3333333333333333 min
2
Face Pull
rear-delts2 sets15rest 0.3333333333333333 min
3
Cat-Cow
spine, core2 sets10rest 0.3333333333333333 min
4
Thread the Needle
shoulders, spine2 sets8 per siderest 0.3333333333333333 min
5
Deep Squat Hold
hips, ankles2 sets45srest 0.3333333333333333 min

Cooldown

Shoulder rolls60s

How to Follow This Workout

1
Warm up for a few minutes — move through the warm-up moves at an easy pace.
2
Complete the exercises in order. Follow the sets, reps and rest shown — quality reps over speed.
3
Finish with the cooldown to bring your heart rate down and start recovery.

Do this every 90 minutes at your desk.
Move slowly and breathe.

How to Progress

1.Hold positions longer.
2.Add band pull-aparts.

Common Mistakes

Rushing the stretches.
Holding tension in the shoulders.

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Movements

Exercises in This Workout

Person training during a fitness session

Mobilitybeginner

Thoracic Rotation

People training with a resistance band

Shouldersbeginner

Face Pull

Person doing a cat-cow spine stretch

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Cat-Cow

Healthy person doing a stretching exercise

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Thread the Needle

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