Name: Playbook - Izabela Siuda - Ditch the Hunch! 15-min Wall Pilates Posture Fix. Quick&Easy
Uploaded: 2026-06-09T12:59:15.876Z
Duration: 15 min
Description: Ditch the Hunch! 15-min Wall Pilates Posture Fix. Quick&Easy

Great stretches! I will definitely be incorporating this multiple times a week.

Dottie

This 15-minute, equipment-free (wall only!) routine specifically targets common posture problems in women, promoting proper alignment and a pain-free back.

The workout includes warm-up and cool down.

Remember, consistency is key! 

Performing this routine 2-3 times a week can help improve your posture, alleviate back pain, and promote a more confident and pain-free you!

- Begin on your hands and knees
- Round your back and tuck your chin
- Arch your back and look forward

Cat camel

- With your hand on the floor at about shoulder width raise your chest slowly
- Bring your back up 
- Focus on breathing and form

Cobra to high plank on knees

- Stand with your back against the wall, heels flat on the floor, and arms extended out to your sides.
- Slide your arms up the wall, reaching overhead while maintaining contact with the wall. 
- Slowly reverse the motion and return to starting position.

Wall angels

- Start facing the wall, with your hands on the wall
- Elevate one arm and the opposite leg
- Return them to the starting position 
- Repeating on opposite side

Wall superman (bird dog)

- Stand with your feet shoulder width apart, back against the wall
- Bring your hands to the sides, on the wall for support 
- Hinge forward at your hips until your upper body is parallel with the floor 
- Stretching hamstrings and lower back
- Stand up to the starting position and repeat

Wall good morning

- Starting with your hands straight up on the wall, above your head
- Reach your hands up and step back
- Push your buttocks back 
- Hold for a bit

Wall modified childs pose

- Stand in a doorway with your forearms resting on either side of the doorframe. 
- Step back
- Gently lean forward, opening your chest and feeling a stretch in your shoulders.
- You can keep your head straight or tilt your chin towards the chest.

Wall Doorway Chest Opener

- Stand with feet shoulder width apart and hands on your hips
- Twist at your waist until you feel a stretch
- Hold for 10 to 15 seconds, then twist to the other side

Middle back stretch

- Kneel down in front of chair/soga
- Put your elbows on the sofa
- Clasp hands together
- Push your trunk down and your butt back

Ditch the Hunch! 15-min Wall Pilates Posture Fix. Quick&Easy

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