Workout 1

Poor posture isn’t just about how you look — it affects how you feel. Hours spent scrolling, sitting, or hunching over a laptop slowly pull your body out of alignment. Tight hips, rounded shoulders, neck tension, back pain, and even fatigue often trace back to one root cause: bad posture.Fix Your Posture is a 7-day program designed by Sophie Jones to help you realign your body, restore balance, and move pain-free again. You’ll learn how to identify common postural imbalances, correct them through targeted exercises, and integrate better movement habits into your daily life.It’s time to stand taller, breathe deeper, and feel stronger — from the inside out. Join Sophie on the mat and start rebuilding your posture today.

Exercises in This Workout

1. 1

   Shoulder Rotations

   38slow

   shouldersupper back
2. 2

   Band Shoulder Dislocates

   37slow

   shoulderschest
3. 3

   Alternating Shoulder Rotations

   32slow

   shoulders
4. 4

   Cat-Cow

   2 minlow

   spineupper back
5. 5

   Child's Pose

   36slow

   upper backshoulders
6. 6

   Child's Pose Side Stretch (Right)

   20slow

   upper backshoulders
7. 7

   Child's Pose Side Stretch (Left)

   24slow

   upper backshoulders
8. 8

   Rest

   58slow
9. 9

   Wall Angels

   2 minmedium

   upper backshoulders
10. 10

    Rest

    47slow
11. 11

    Band Pull-Aparts

    2 minmedium

    shouldersupper back
12. 12

    Rest

    37slow
13. 13

    Prone Y Raises

    38smedium

    upper backshoulders
14. 14

    Prone T Raises

    35smedium

    upper backshoulders
15. 15

    Prone W Raises

    43smedium

    upper backshoulders
16. 16

    Rest

    40slow
17. 17

    Dead Bug with Arm Extension

    2 minmedium

    coreshoulders
18. 18

    Rest

    46slow
19. 19

    Deep Breathing Core Activation

    2 minlow

    corepelvic floor
20. 20

    Cobra to Child's Pose Flow

    2 minlow

    spineupper back

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Frequently Asked Questions