FIX YOUR POSTURE
FREE PROGRAMPOSTURE PROGRAM
BENEFITS: Develop Healthy Posture, Relieve and Prevent Back Pain, Strengthen Core Muscles, Improve Shoulder Mobility, Tone Your Arms and Sculpt The Back
TYPE: Shoulders Mobility, Back Strength, Fix Your Posture
EQUIPMENT: Yoga Mat, Resistant Band, Small Gym Ball.
18-70 min
PER DAY
4 Weeks
PROGRAM
START TODAY
🐲🔥💪
NOTICE:
WE ARE IN TRANSITION from DragonsWarriors.com to TrainWithBasia.com. If you like my workouts and you would like to accompany me on this journey, SUBSCRIBE to my new Youtube Channel - Train With Basia. Gradually all my workouts will be there, in one place, easy to find for everybody. If you want to dowload PDF, you will be still directed to DragonsWarriors website.
WEEK 1
DAY 1
⚫️
1 TEST | 1 workout | 18 min in total
10 MIN – Warm Up
8 MIN – Shoulder MOBILITY TEST
DAY 2
⚫️
4 workouts | 41 min in total
10 MIN – Warm Up
10 MIN – RESISTANCE BAND
8 MIN – ABS & Core Workout
13 MIN – Shoulder Mobility
DAY 3
⚫️
3 workouts | 1h 10min in total
10 MIN – Warm Up
27 MIN – Recommended for PPT
33 MIN – Recommended for APT
DAY 4
⚫️
REST DAY
REST DAY
DAY 5
⚫️
3 workouts | 44 min in total
10 MIN – Warm Up
24 MIN – Middle Back
10 MIN – Core and Lower Back 💪
DAY 6
⚫️
3 workouts | 40 min in total
10 MIN – Warm Up
17 MIN – PEC Stretches
13 MIN – RESISTANCE BAND
DAY 7
⚫️
REST DAY
REST DAY
WEEK 2
DAY 8
⚫️
3 workouts | 33 min in total
10 MIN – Warm Up
8 MIN – Lower ABS & Obliques
15 MIN – Better Posture
DAY 9
⚫️
3 workouts | 36 min in total
10 MIN – Warm Up
13 MIN – Shoulder Mobility
13 MIN – RESISTANCE BAND
DAY 10
⚫️
3 workouts | 58 min in total
10 MIN – Warm Up
39 MIN – Flexibility & Strength
9 MIN – Obliques and ABS
DAY 11
⚫️
REST DAY
REST DAY
DAY 12
⚫️
3 workouts | 44 min in total
10 MIN – Warm Up
24 MIN – Middle Back
10 MIN – Core and Lower Back 💪
DAY 13
⚫️
3 workouts | 1h 10min in total
10 MIN – Warm Up
27 MIN – Recommended for PPT
33 MIN – Recommended for APT
DAY 14
⚫️
REST DAY
REST DAY
WEEK 3
DAY 15
⚫️
3 workouts | 33 min in total
10 MIN – Warm Up
15 MIN – Better Posture
8 MIN – Obliques
DAY 16
⚫️
3 workouts | 37 min in total
10 MIN – Warm Up
17 MIN – PEC Stretches
10 MIN – RESISTANCE BAND
DAY 17
⚫️
3 workouts | 1h 10min in total
10 MIN – Warm Up
27 MIN – Recommended for PPT
33 MIN – Recommended for APT
DAY 18
⚫️
REST DAY
REST DAY
DAY 19
⚫️
4 workouts | 44 min in total
10 MIN – Warm Up
13 MIN – RESISTANCE BAND
8 MIN – ABS & Core Workout
13 MIN – Shoulder Mobility
DAY 20
⚫️
2 workouts | 49 min in total
10 MIN – Warm Up
39 MIN – Flexibility & Strength
DAY 21
⚫️
REST DAY
REST DAY
WEEK 4
DAY 22
⚫️
3 workouts | 1h 10min in total
10 MIN – Warm Up
27 MIN – Recommended for PPT
33 MIN – Recommended for APT
DAY 23
⚫️
4 workouts | 43 min in total
10 MIN – Warm Up
10 MIN – RESISTANCE BAND
10 MIN – Core and Lower Back 💪
13 MIN – Shoulder Mobility
DAY 24
⚫️
3 workouts | 40 min in total
10 MIN – Warm Up
17 MIN – PEC Stretches
13 MIN – RESISTANCE BAND
DAY 25
⚫️
REST DAY
REST DAY
DAY 26
⚫️
3 workouts | 42 min in total
10 MIN – Warm Up
24 MIN – Middle Back
8 MIN – Lower ABS & Obliques
DAY 27
⚫️
2 workouts | 49 min in total
10 MIN – Warm Up
39 MIN – Flexibility & Strength
DAY 28
⚫️
2 Workout | 1 TEST | 33 min in total
10 MIN – Warm Up
15 MIN – Better Posture
8 MIN – Shoulder MOBILITY TEST
Great Job
You have completed POSTURE PROGRAM
SHARE YOUR EXPERIENCE IN THE COMMENTS BELOW
6 Comments
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MAINTAIN A GOOD POSTURE
In order to keep your results continue doing the POSTURE WORKOUTS. Choose your 2-3 favorite workouts and do them separately 2-3 times a week.
FAQ
How to get started?
Before enrolling in our Posture Program it is highly recommended to read the following articles:
1. Maintain a GOOD POSTURE – daily habits, assessment, routines
2. Learn more about How To Fix Anterior Pelvic Tilt
3. Test Your Mobility – Why Mobility Is Important
4. 6 Routines to improve Mobility and Posture
5. Human Body Test Mobility – FAQ
The Posture Program starts with a Shoulder and Thoracic Spine Mobility Test. It was included in this program to help you track your progress. It is strongly suggested that you download the PDF, where you can place your scores and keep the track of your mobility level. The pdf also includes more information about the muscles that are crucial for your posture.
I don't have neither Anterior Pelvic Tilt nor Posterior Pelvic Tilt, which routine should I choose on days 3, 13, 17 and 22?
If you have a neutral pelvic position, you have 3 options:
- Do both workouts during the day – PPT workout first and after APT workout.
- Alternate the workouts, for example choose APT workout on day 3rd, PPT workout on day 13th, APT on day 17th, PPT workout on day 22nd.
- The last option is: do both workouts on the 3rd day and in the following days choose the workout that suits you better, meaning your back feels better after doing it and you enjoy it more.
What should I do after finishing the Program?
Posture and mobility are something that you should take care of your whole life. This is why I recommend you to continue doing your favourite routines at least 2-3 times a week. Choose the routines that combine both mobility and strength.
I completed the entire posture program and will now do the mobility program. My posture struggles from scoliosis & scapular dyskinesia and this was a great option after several months of yoga & pilates leading up to it. Some exercises I needed to modify because even though my mobility scores are average & excellent my thoracic ability is very limited. I will do the mobility program next!
Awesome! Thank you for commenting
Can I do it again throughout my lifetime after doing it for once
Yes, you can repeat the Posture Program as many times as you want. Also, many people are doing the favourite workouts, including them into their exercise routine.
Excellent breakdown of why structural posture alignment matters so much for desk workers! The physical fatigue from full-time remote work is real, and it sneaks up on you fast. Quick question regarding your posture program—for individuals who are already experiencing mild symptoms like thigh pressure or tingling in their legs from years of bad sitting habits, how long does it usually take to see relief once they start incorporating targeted stretching into their daily routine? Thanks for the wonderful insights!
Thank you so much! 😊
It really depends on what’s causing the symptoms. If the tingling or thigh pressure is mainly related to prolonged sitting, muscle tightness, or nerve compression from posture, many people notice some relief within the first few days to a couple of weeks of consistent daily mobility and stretching. More long-standing movement patterns, however, often take several weeks or even a few months to change, as the body gradually adapts.
If symptoms are persistent, worsening, or accompanied by significant weakness or numbness, I’d also recommend being assessed by a healthcare professional to rule out causes such as lumbar disc or nerve-related issues.
The key is consistency rather than intensity. Even 5–10 minutes every day usually brings better long-term results than occasional longer sessions.