Skip to content

Day 13: Better Posture Mobility is a gentle mobility workout led by Sophia Lau on StarFit. It contains 19 exercises and lasts 20 minutes, targeting chest, shoulders, upper_back, spine, lower_back, core, arms, hips, hip_flexors, quads, glutes, hamstrings.

Part of: 28-Day Stiff Body Reset
Day 13: Better Posture Mobility workout preview — Sophia Lau
20 minEnergy gentlechest

Day 13: Better Posture Mobility

gentleMobilitySophia Lau19 exercises

Workout Details

Duration

19:43

Energy Level

gentle

Exercises

19

Category

Mobility

Target Areas

chestshouldersupper backspinelower backcorearmshipship flexorsquadsgluteshamstrings

What's Inside

1
Kneeling Cactus Arms50s
2
Shoulder Circles with Interlocked Fingers50s
3
Seated Thoracic Spine Circles1m 36s
4
Cat-Cow / Spine Articulations1m 7s
5
Kneeling Scapular Push-ups58s

19 exercises · 20 min

Sophia Lau

Sophia Lau

Form-Focused

View profile

Exercises in This Workout

  1. 1
    Kneeling Cactus Arms
    50slow
    chestshoulders
  2. 2
    Shoulder Circles with Interlocked Fingers
    50slow
    shouldersupper back
  3. 3
    Seated Thoracic Spine Circles
    2 minlow
    spineupper back
  4. 4
    Cat-Cow / Spine Articulations
    2 minlow
    spinelower back
  5. 5
    Kneeling Scapular Push-ups
    58smedium
    shouldersupper back
  6. 6
    Prone Y, T, W Raises
    3 minmedium
    upper backshoulders
  7. 7
    Child's Pose
    27slow
    lower backshoulders
  8. 8
    Kneeling Banded Pull-Aparts
    2 minmedium
    shouldersupper back
  9. 9
    Tall Plank Scapular Push-ups
    54shigh
    shouldersupper back
  10. 10
    Child's Pose
    26slow
    lower backshoulders
  11. 11
    Seated Banded Pull-Aparts
    58smedium
    shouldersupper back
  12. 12
    Low Lunge Quad/Hip Flexor Stretch (Right)
    2 minmedium
    hip flexorsquads
  13. 13
    Low Lunge Quad/Hip Flexor Stretch (Left)
    52smedium
    hip flexorsquads
  14. 14
    Seated Straight Leg Raises (Right Leg)
    2 minmedium
    hip flexorsquads
  15. 15
    Seated Straight Leg Raises (Left Leg)
    58smedium
    hip flexorsquads
  16. 16
    Glute Bridges
    2 minmedium
    gluteshamstrings
  17. 17
    Single Leg Glute Bridge (Left Leg Driving)
    46shigh
    gluteshamstrings
  18. 18
    Single Leg Glute Bridge (Right Leg Driving)
    42shigh
    gluteshamstrings
  19. 19
    Knee Hugs & Windscreen Wipers
    50slow
    lower backhips

More Mobility Workouts

Day 18: Evening Unwind workout preview

Day 18: Evening Unwind

11 min · Sophia Lau

Day 24: Desk Break Reset workout preview

Day 24: Desk Break Reset

9 min · Sophia Lau

Day 26: Dynamic Full Body Mobility Flow workout preview

Day 26: Dynamic Full Body Mobility Flow

21 min · Sophia Lau

Day 12: Quick Hip Release workout preview

Day 12: Quick Hip Release

9 min · Sophia Lau

Day 9: Spine and Hips Mobility workout preview

Day 9: Spine and Hips Mobility

21 min · Sophia Lau

Day 21: Morning Mobility workout preview

Day 21: Morning Mobility

9 min · Sophia Lau

Frequently Asked Questions

How long is Day 13: Better Posture Mobility?

This workout is 20 minutes long and includes 19 exercises. It is a gentle intensity Mobility workout led by Sophia Lau.

What body parts does this workout target?

This workout targets chest, shoulders, upper back, spine, lower back, core.

Do I need equipment for this workout?

You will need: mat, band. Some exercises can be modified to use no equipment.

Is this workout suitable for beginners?

Yes, this gentle workout is accessible for beginners. The trainer provides form cues and modifications throughout.

Play Workout