Aug 15, 2025

Posture Snacks: 2 Minute Fixes for Spine Health

Aanya Mehta

Wall Angels

Stand with your back against a wall, arms bent at 90 degrees. Slowly raise and lower your arms like making a snow angel. Strengthens upper back muscles and opens up tight shoulders.

Source: google images

Seated Spinal Twist

While sitting, place your right hand on the back of your chair and twist gently to the right, holding for 10 seconds. Repeat on the left. Increases spinal flexibility and relieves mid back stiffness.

Source: unsplash

Chin Tucks

Sit or stand tall. Gently pull your chin toward your neck (like making a double chin) and hold for 5 seconds. Re-aligns the neck and helps reverse neck posture.

Source: google images

Shoulder Blade Squeezes

Squeeze your shoulder blades together for 5 seconds, then release. Repeat 5 times. Strengthens upper back muscles and reduces hunching.

Source: google images

Cat Cow Stretch

On all fours, arch your back up (cat), then drop your belly and lift your chest (cow). Improves spine mobility and eases lower back tension.

Source: unsplash

Standing Back Bend

Stand with feet hip width apart. Place hands on your lower back and gently lean back. Opens the front body and counteracts hours of sitting.

Source: unsplash

Forward Fold Hang

Stand with feet hip width apart, fold forward, and let your head and arms hang. Loosens tight hamstrings and decompresses the spine.

Source: unsplash

Doorway Chest Stretch

Stand in a doorway with elbows bent at 90 degrees and forearms against the frame. Step forward slightly until you feel a stretch in your chest. Opens tight pectoral muscles and helps pull the shoulders back for better posture.

Source: google images

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