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Reach for the Sky with Global Extension
This movement allows you to get into global extension and help combat forward rounding.
How to do it:
- Start standing on 2 feet
- Reach up to the sky with both hands overhead
- Reach while extending the spine and hips
- Reach only to your pain-free limits—everyone’s overhead range of motion is different, so don’t force it!
Standing Squeezes
We spend much of our day sitting, so it’s beneficial to stand up every hour or so and perform around 25 glute squeezes to boost blood circulation in the area, improve lumbopelvic posture, and activate the body’s largest and strongest muscles.
How to do it:
- Squeeze your glutes as hard as you can for 3-5 seconds
- Then relax
- Do 25 of those every waking hour
This is pretty accessible to all people, so stand and squeeze!
Banded Face Pulls
Stick a long resistance band into a doorway and get ready to execute the perfect postural reversal exercises, banded face pulls.
How to do it:
- Anchor the band shoulder height
- Grip the band double overhand with around 3-6 inches of room between hands
- Drive the band back targeting your face
- Cue the elbows back
- Add a little rotation in at the shoulders and hands to make it feel natural
- Remember to extend the spine as you extend the face pull!
- Do 10-20 of these every hour when you stand up from your desk
If any discomfort happens, lower your elbows a little closer to your sides and that should take care of it.
Build Stability with One Leg Balance
Simply standing on one leg and maintaining that balance for as long as possible before switching to the other side is an excellent practice. Balancing is crucial as we age, as it engages the entire body to work in harmony for stability and functionality.
How to do it:
- Stand on one leg
- Hold for as long as you can
- Switch to the opposite side
- Try not to use your hands as an aid, but fingertips up against the wall can help if struggling.
The Bottom Line
Utilizing a well-planned posture and mobility program can significantly improve your range of motion, posture, and overall functional well-being within just 30 days. Posture is not static; it is a dynamic representation of all positions. Keep this in mind when evaluating posture. Slouching at a desk is a habit, not a true reflection of good posture. Observing how you move when it counts is a more accurate way to gauge the effectiveness of this program.
Dr. John Rusin is the author of the forthcoming book Pain-Free Performance: Move Better, Train Smarter, and Build an Unbreakable Body (releasing October 21, 2025). It’s a complete guide to building strength, mobility, and resilience at any age. Pre-order now and get exclusive bonuses.
Dr. John Rusin, DPT, CSCS, CISSN, PPSC