Avoid Atrophy!Movement breaks and stretching
Posture and control practice — article adaptation
1 round · about 6 min each
Inspired by NYT reporting: https://www.nytimes.com/2026/01/26/well/move/mobility-flexibility-workouts.html . Roundup Pilates/posture idea; our general control exercises, not the linked Pilates sequence or a posture correction promise. Our selections, targets and timing are draft adaptations, not a reproduction, treatment plan, reviewed dose or publisher endorsement.
Round 1: No equipment listed. Equipment: Mat or carpeted floor.
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Get reminders for this routineThe rounds
Adapted movement practice
Rest as needed; time is an estimate. Use stable supports and manageable weights. Stop for pain, dizziness or unusual breathlessness.
- Shoulder blade squeeze8
No equipment listed.
How to do it
Sit or stand tall with arms at your sides. Squeeze your shoulder blades together and down, hold for a few seconds, and release.
Find a video - Bird dog5 each side
Equipment: Mat or carpeted floor.
How to do it
On hands and knees, reach one arm forward and the opposite leg back until both are level. Pause, return, and switch sides.
Find a video - Dead bug5 each side
Equipment: Mat or carpeted floor.
How to do it
Lie on your back, arms up and knees over hips. Slowly lower the opposite arm and leg toward the floor, keeping your lower back down, then switch.
Find a video - Glute bridge8
Equipment: Mat or carpeted floor.
How to do it
Lie on your back, knees bent, feet flat. Squeeze your glutes and lift your hips until your body is straight from knees to shoulders. Lower slowly.
Find a video
Stop if anything causes sharp pain, dizziness, or chest discomfort. If you have a health condition, an injury, or have not exercised in a long time, check with your doctor first.