Day 1: Spinal Awareness | 14-Day Posture Fix

Day 1

Spinal Awareness

⏱ 12 min All levels
Program progressDay 1 of 14

Today’s session: 4 moves

Illustration of Cat-Cow Pilates exercise, Pink Pilates Club

Cat-Cow

8 reps

Inhale to arch, exhale to round. Move slowly and notice each vertebra.

Illustration of Pelvic Tilts Pilates exercise, Pink Pilates Club

Pelvic Tilts

10 reps

Lie on your back, gently tilt your pelvis to flatten your lower back, then release.

Illustration of Child's Pose Pilates exercise, Pink Pilates Club

Child’s Pose

Hold 30 sec

Sit your hips back toward your heels, arms reaching forward. Breathe deeply.

Illustration of Chin Tucks Pilates exercise, Pink Pilates Club

Chin Tucks

8 reps

Gently draw your chin straight back, creating a double chin. Hold 3 seconds.

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Pink Pilates Tip

Every time you pick up your phone today, notice your head position. Gently draw your chin back before you start scrolling.

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