Suggests a habit of moving the back and shoulder blades for those who tend to slouch. It combines varied moves such as all-fours and standing postures. When your back moves, breathing and posture tend to settle too. By moving slowly with your breath, you can feel movement across your whole back. It can also be a chance to notice changes in posture.

Recommended for: Those bothered by slouching or back tightness.

- Cat and cow poses

- Squeezing the shoulder blades

- Chest-opening stretches

- Large arm circles

- Wall-assisted reaching

- Posture self-check

* A digital PDF guide with general self-care information; not a substitute for medical care, diagnosis or treatment. If you have health concerns, don't push yourself and consult a professional.