Align, Strengthen & Lengthen
This 20-minute flow gently retrains your postural muscles — opening the chest, strengthening the back body, and reconnecting your ribs, spine, and pelvis into alignment.
Perfect for anyone who sits at a desk, drives often, or feels “compressed” through the shoulders and spine.
Warm-Up (3 minutes)
1. Seated Alignment Check (1 min)
Position: Sit tall, cross-legged or on a cushion.
Cue:
- Inhale to lengthen spine.
- Exhale, relax shoulders and let the crown of your head float upward.
Focus: Awareness of natural spinal curves — not forced “straightness.”
2. Cat–Cow with Breath (2 min)
Position: On all fours.
Action:
- Inhale, arch spine (Cow), open chest forward.
- Exhale, round spine (Cat), draw navel toward spine.
Cues: - Move from your pelvis, not just your chest.
- Feel expansion between shoulder blades on the exhale.
Muscle Focus: Spinal mobility, breath coordination, posture awareness.
Main Flow (14 minutes)
3. Shoulder Blade Slides (2 min)
Position: On all fours or standing at a wall.
Action:
- Inhale, allow shoulder blades to slide apart.
- Exhale, draw them gently together without collapsing chest.
Cues: - No shrugging; the movement is subtle.
Focus: Strengthens mid-back and awareness of scapular motion.
4. Swan Prep (2 min)
Position: Lie prone, hands under shoulders, forehead on mat.
Action:
- Inhale, lift head, chest, and upper ribs.
- Exhale, lower slowly.
Cues:
- Keep abdominals gently drawn in.
- Imagine length, not height.
Muscle Focus: Upper back extensors, spinal stabilizers.
5. Breaststroke Arms (1 min)
Action:
- From swan prep, extend arms forward, then open them to the sides and back toward hips.
- Repeat with breath.
Cues:
- Keep chest open and neck long.
- Feel shoulder blades glide down the back.
Focus: Opens chest, strengthens rhomboids and lats.
6. Half Roll-Down (2 min)
Position: Seated, knees bent, arms forward.
Action:
- Inhale, lengthen tall.
- Exhale, roll back halfway, ribs drawing down, spine curving.
- Inhale, pause.
- Exhale, roll back up.
Cues:
- Move slowly, articulate the spine.
Focus: Core integration with spinal control.
7. Bridge with Arm Reach (2 min)
Action:
- Exhale to lift hips, reaching arms overhead.
- Inhale to hold and lengthen.
- Exhale to roll down, arms returning.
Cues:
- Keep ribs connected and shoulders open.
- Feel length from knees to fingertips.
Muscle Focus: Glutes, hamstrings, spinal articulation.
8. Scapular Push-Ups (1 min)
Position: High plank or kneeling plank.
Action:
- Inhale, let chest lower slightly between arms.
- Exhale, push floor away, rounding upper back.
Cues:
- Keep arms straight, motion from shoulders only.
Focus: Serratus anterior activation — essential for upright posture.
9. Seated Spine Twist (1 min each side)
Action:
- Inhale, lengthen tall.
- Exhale, twist from ribs, not shoulders.
Cues: - Keep hips grounded.
Focus: Thoracic mobility and core control.
10. Standing Wall Angels (2 min)
Position: Stand with back, head, and ribs against wall, arms bent to 90°.
Action:
- Inhale, slide arms up the wall.
- Exhale, lower slowly.
Cues:
- Keep ribs and low back connected.
- Move from shoulder blades, not just arms.
Focus: Opens chest, strengthens upper back.
Cool Down (3 minutes)
11. Chest & Shoulder Opener (1 min)
Position: Interlace fingers behind back.
Action: Inhale lift chest, exhale soften shoulders.
Focus: Open the front body; relax jaw and throat.
12. Wall Roll Down (2 min)
Position: Stand against a wall.
Action:
- Exhale, roll down one vertebra at a time.
- Inhale, roll up, stacking the spine.
Focus: Feel alignment from heels to head.
Result: Lengthened spine, open chest, calm nervous system.