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180
Workout

Posture without tension: neck and back

~9 min.
~108 kcal
⁉️ Comments

Sedentary work, long hours in front of a screen, and a habit of slouching gradually create muscle imbalances: some muscles become overloaded and tight, while others weaken and lose their ability to keep the spine in a neutral position. The result is chronic tension in the neck, rounded shoulders, and a persistent aching pain in the mid-back that doesn't go away even after rest.

This workout is designed to break that cycle. The program combines exercises targeting the deep spinal stabilizer muscles, work on the posterior shoulder girdle, and thoracic spine mobilization. FISIO functional suspension straps create gentle resistance without axial loading on the spine — which is why these movements are safer and more effective than free weights when addressing posture-related concerns.

  • This workout is designed for an intermediate fitness level — you are already familiar with the basic technique of working with suspension straps.
  • Pay special attention to a neutral neck position: do not jut your chin forward or tilt your head back.
  • Take full rest periods between sets — movement quality matters more than speed here.
  • Consistency is everything: 2–3 sessions per week will produce noticeable results in as little as 3–4 weeks.

This program is well suited for those who lead a sedentary lifestyle, work in an office, or want to address chronic tension in the upper body. Move with intention — and your posture will thank you.

Warm up
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Side lunge stretch
1
Level: 1
15 sec.
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Widmill
1
Level: 1
S1
10 sec.
Widmill
1
Level: 1
S2
10 sec.
Main exercises
Hammock - Dolphin
1
Level: 2
R1
5
Hammock - Dolphin
1
Level: 2
R2
5
Y - Abduction
6
Level: 2
R1
10
Y - Abduction
6
Level: 2
R2
10
Butterfly
5
Level: 2
R1
10
Butterfly
5
Level: 2
R2
10
Y slide
9
Level: 2
R1
8
Y slide
9
Level: 2
R2
8
Back extension
5
Level: 3
R1
10
Back extension
5
Level: 3
R2
10
T - Abduction
7
Level: 3
R1
10
T - Abduction
7
Level: 3
R2
10
Y-T-I adduction
6
Level: 2
R1
4
Y-T-I adduction
6
Level: 2
R2
4
I - Abduction
8
Level: 3
R1
10
I - Abduction
8
Level: 3
R2
10
I slide
9
Level: 2
R1
8
I slide
9
Level: 2
R2
8
A - Abduction
5
Level: 2
R1
10
A - Abduction
5
Level: 2
R2
10
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
Rotation with load
6
Level: 2
R1
10
Rotation with load
6
Level: 2
R2
10
Golf
1
Level: 2
R1
6
Golf
1
Level: 2
R2
6
Pushup on the hands in standing
7
Level: 2
R1
6
Pushup on the hands in standing
7
Level: 2
R2
6
Rotation 2
1
Level: 2
R1
8
Rotation 2
1
Level: 2
R2
8
Cool down
W extension
1
Level: 1
8
Biceps stretch
1
Level: 1
8 sec.
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
1
Level: 1
R2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 3
10 sec.

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