Ask the expert: workout for posture and general wellbeing

Promotes head and neck flexibility, and is a great warm-up

a. Use your chin to draw a full circle, clockwise, and then anti-clockwise. 
b. Go slowly and smoothly, and repeat around six times until you hit 60 seconds.

Promotes good alignment of your lumbar spine

a. Choose a kneeling or standing position.
b. Inhale and curl your tailbone towards the belly and slowly tuck your pelvis forward, so glutes are tensed. 
c. Exhale and untuck tailbone, untuck the pelvis to exaggerate the arch in your back.
d. Inhale and return to the pelvis tuck position.
e. Repeat until you hit 60 seconds. 

Promotes flexibility and shoulder mobility

a. Assume a seated position, with back leaning flat against a wall. 
b. Press the back of your arms into the wall with your elbows at 90 degrees.
c. Maintain contact with the wall as you slide arms upward overhead while squeezing your shoulder blades together. 
d. Pause and then slide your arms back down the wall until elbows are back at a 90-degree angle.
e. Repeat until you hit 60 seconds. 

This releases tension from the upper back and neck

a. Start on hands and knees, aligning wrists underneath your shoulders and knees underneath your hips. 
b. Inhale and arch your spine for cow pose, tilting your pelvis back so that your tailbone sticks up. Your belly should drop down as you gaze upward.
c. Exhale, while keeping the rest of your body still, and round your back, tucking the tailbone and letting the spine naturally round upwards, gazing down towards your navel.
d. Repeat the movement slowly until you hit 60 seconds. 

To complete a posture-promoting 10-minute workout, repeat the above steps. 

Switch to the following exercises for improving wellbeing.