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Standing Posture Routine With Wall Work

Standing Posture Routine With Wall Work — video by Dr. Jon Saunders Play · 12:06

Video by Dr. Jon Saunders on YouTube · Open on YouTube

A chiropractor leads a fully standing follow-along that warms up, mobilises the spine, then strengthens: standing cat-cow, thoracic rotations, nods, W raises, reverse snow angels, a corner chest stretch and wall angels. No floor work.

  • 12 min
  • Beginner
  • Low impact (no jumping)
  • wall

Good forBetter posture

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Step by step 10

Tap a time to watch that step in the video.

  1. Warm-up: march on the spot for 30 seconds, standing tall, then full shoulder circles both ways. 0:35
  2. Standing cat-cow: hands on the thighs, round and arch slowly to about 75 percent of your range. 1:48
  3. Thoracic rotations: arms crossed in a self-hug, turn the upper body and head side to side, hips facing forward. 2:56
  4. Head nods: hands clasped in front, squeeze the shoulder blades back, lift slightly, then nod down; hold 5 seconds. 4:02
  5. Standing W: elbows by the sides, hands up, squeeze the shoulder blades and press the elbows down; no shrugging. 5:14
  6. Overhead shrug: reach up, shrug, turn the head one way then the other, then lower the shoulders. 6:22
  7. Reverse snow angels: palms together in front, sweep the arms out to the sides; add a band if you have one. 7:28
  8. Corner chest stretch: arms in goal posts on the wall, lean in slowly and hold 25–30 seconds. 8:32
  9. Wall angels: head, arms and glutes on the wall, slide the arms up as far as you can; bend the elbows if needed. 9:34
  10. Wall posture hold: press the head and hands lightly into the wall, about 20 percent, and breathe tall. 10:34

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

Form cues from the coach

  • Work to about 75 percent of your range; do not push hard
  • Squeeze the shoulder blades back and do not shrug
  • Keep the head over the shoulders and think tall

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Neck moveschin tucks with nod, shrug with rotation
  • Shoulders movesW raises, snow angels, wall angels, chest stretch
  • Upper back movesstanding cat-cow, thoracic rotations, W raises
  • Lower back movesstanding cat-cow, thoracic rotations

Easier option from the coach: Bend the elbows in wall angels; work to about 75 percent of your range

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 Dr. Jon Saunders; 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