Posture Perfect - Day 3

We’re already halfway done with this challenge - can you believe it? It’s amazing how quickly days pass when you’re doing something good for your mind and body.

For day 3, we’re doing some stretches! The nice thing about stretching is the fact that you can really do it anywhere, and it doesn’t take long at all. Minimal movement is required - meaning you won’t be disruptive to anyone around you.
Are you waiting for the kettle to boil? Stretch.
Commercial break while watching your favorite show? Stretch.
Just finished your walk? Stretch!

I can assure you, you will feel better instantly! Before you start, consider 3 things:
  1. Make sure to keep breathing!
  2. Stretch in moderation
  3. Take your time and go slow.


  • Sit upright, looking ahead. Keep your hands on your lap and shoulders back, loose
  • Slowly turn your head to the left, making your chin parallel to your shoulder, if possible
  • Hold for five seconds and feel your neck muscles working
  • Release
  • Repeat


  • Sit or stand upright, looking ahead
  • Bring your forearms up to your chest, parallel to your shoulders
  • Roll your shoulders backward slowly, stretching the shoulders and pectorals
  • Repeat ten times
  • Reverse the direction of the roll and repeat another ten times


  • Sit or stand upright, looking ahead
  • Bring your forearms up to your chest, parallel to your shoulders
  • Keep your legs apart, your feet parallel to your hips
  • Twist your torso from one side to the other, going slowly
  • Repeat ten times

Now, the most important part of these stretches is to do them in the correct posture. So often we drop into a forward fold without lengthening our spine, or stretching our necks without opening our chest first! But stretching with correct posture actually retrains your body to be able to hold upright alignment in movement. It’s one thing to be able to sit up straight at your desk, but it’s even more powerful if you can keep that length in the spine while loading the dishwasher, or going to the restroom. Stretching while being mindful of your posture can help you learn this very quickly.

That’s it! How are you feeling? If you enjoyed this one, remember to take pictures and post them to Instagram and tag us @berlin.daughter

We’d love to see your progress.
Chat soon!