Workout 7

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

   Cat-Cow

   1 minlow

   spinecore
2. 2

   Child's Pose with Side Stretches

   45slow

   lower backupper back
3. 3

   Standing Forward Fold

   26slow

   hamstringslower back
4. 4

   High Plank with Rocking

   19smedium

   corecalves
5. 5

   Downward Dog with Heel Pedals

   25smedium

   hamstringscalves
6. 6

   Reverse Lunge with Twist (Right Leg Back)

   48smedium

   hipship flexors
7. 7

   Reverse Lunge with Twist (Left Leg Back)

   52smedium

   hipship flexors
8. 8

   Elbow Plank Hold

   39smedium

   coreshoulders
9. 9

   Glute Bridge with Overhead Reach

   2 minlow

   glutesshoulders
10. 10

    Seated Forward Fold

    2 minlow

    hamstringslower back
11. 11

    Standing Forward Fold (Transition)

    31slow

    hamstringsspine
12. 12

    Cat-Cow (Round 2)

    2 minlow

    spinecore
13. 13

    Child's Pose with Side Stretches (Round 2)

    2 minlow

    lower backupper back
14. 14

    High Plank Hold (Round 2)

    34smedium

    coreshoulders
15. 15

    Downward Dog (Round 2)

    30smedium

    hamstringscalves
16. 16

    Reverse Lunge with Twist (Right Leg Back) (Round 2)

    47smedium

    hipship flexors
17. 17

    Reverse Lunge with Twist (Left Leg Back) (Round 2)

    47smedium

    hipship flexors
18. 18

    Glute Bridge with Overhead Reach (Round 2)

    2 minlow

    glutesshoulders
19. 19

    Seated Forward Fold (Round 2)

    56slow

    hamstringslower back
20. 20

    Forearm Plank Hold

    51smedium

    coreshoulders
21. 21

    Chair Pose / Squat Hold

    41smedium

    quadsglutes
22. 22

    Standing Forward Fold & Roll Up

    51slow

    hamstringsspine

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Frequently Asked Questions