Move · Videos · Strength · 13 min

12-Minute Better Posture Workout with Wall Angels

12-Minute Better Posture Workout with Wall Angels — video by jessicasmithtv Play · 12:31

Video by jessicasmithtv on YouTube · Open on YouTube

A certified trainer leads a 12-minute posture routine: chin tucks, wall angels, Y-T-I raises, cobra, swimming, planks, bird dog and chest openers. Easier options are given for knees and for the plank.

  • 13 min
  • All levels
  • Low impact (no jumping)
  • mat, wall

Good forBetter posture

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Step by step 10

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  1. Stand tall, shoulders down and abs braced; then chin tucks: draw the chin back into a double chin and release. 0:25
  2. Wall angels: back and head on the wall, knees soft; slide the arms from a wide V down to a W and back up. 1:37
  3. Y-T-I: kneel (or stand) and hinge with a long spine, thumbs up; lift into a Y, then a T, then an I. 2:54
  4. Cobra on the forearms, shoulders down; then swimming: arms and legs lifted, flutter fast with a steady body. 4:36
  5. Plank shoulder press: on the knees or toes, push the floor away a little and release, abs in, no sagging. 5:52
  6. Chest stretch: face down, one arm out to the side, roll gently away to a stretch, not pain; then the other arm. 7:10
  7. Clasped-hands lift: fingers laced behind you, lift the chest, shoulders away from the ears, eyes down. 7:51
  8. Bird dog on all fours: reach the opposite arm and leg out, hold a count and switch, keeping the body still. 8:25
  9. Harder bird dog from a forearm plank: lift a leg, add the opposite arm, or go back to all fours. 9:48
  10. Cool-down: upward dog, child's pose, then a standing chest opener and gentle backbends with hands on the hips. 10:58

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep the head, spine and backs of the hands touching the wall as you slide the arms
  • Squeeze the shoulder blades together as you lift into each Y, T and I
  • Brace the abs and keep the body still in the plank and bird dog

What it works

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Joints it uses 3 takes load

  • Shoulders takes loadwall angels, y-t-i raises, planks, bird dog
  • Wrists & hands takes loadknee plank with retractions, bird dog
  • Lower back takes loadcobra, swimming, standing spine extensions
  • Neck moveschin tucks, head lifted in cobra and swimming
  • Upper back movesy-t-i, wall angels, cobra, chest openers
  • Hips movesswimming, bird dog, hinged y-t-i
  • Knees moveskneeling y-t-i, knee plank, bird dog
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Weight on your hands. The wrists bend back under load. Fists, push-up handles or your forearms ease it.
  • Down on the floor. You get down to the floor and back up again.

Easier option from the coach: Stand and hinge instead of kneeling for Y-T-I; stay in the knee plank

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by jessicasmithtv; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety