28-Day Better Posture
Stand taller, sit taller and feel easier in your back: 10 to 15 gentle minutes a day.
$12.99
Instant PDF download. US Letter and A4.
Buy now, $12.99
About this plan
The Halemove 28-Day Better Posture is a complete, photo-guided program for older adults. 16 gentle moves, seated and standing with a chair and a wall, build a stronger upper back, open the shoulders and make standing tall feel natural again. Every move is shown with a clear photo doing it, so you always know exactly what to do.
10–15 min a day. You'll need: a chair and a wall.
What's inside
- 15-page guide: 16 moves, two to a page, each with a large photo, 3 simple steps, an easier option, a harder option and a coach tip
- Your routine at a glance: all 16 moves on one page
- 4-week plan: starts gentle and adds a little each week (reps, rounds and holds all spelled out)
- 28-day tracker: tick off every day
- Progress test: the tall wall hold, on Day 1, Day 14 and Day 28
- Certificate of completion to celebrate Day 28
- BONUS wall poster: all 16 moves and the weekly plan on one page
The 16 moves
Warm-Up
- Shoulder Rolls
- Chin Tucks
- Seated Cat-Cow
- Seated Side Bend
Strength
- Shoulder Blade Squeeze
- Seated W Pull
- Seated Y Raise
- Wall Angels
- Seated Torso Twist
- Standing Back Extension
- Tall Sit to Stand
- Tall Wall Stand
Cool-Down
- Wall Chest Stretch
- Seated Forward Hang
- Upper Back Hug
- Tall Seated Breathing
