Day 11: Full Upper Body | 14-Day Posture Fix

Day 11

Full Upper Body

⏱ 16 min All levels
Program progressDay 11 of 14

Today’s session: 5 moves

Illustration of Prone I-Y-T Raises Pilates exercise, Pink Pilates Club

Prone I-Y-T Raises

6 reps of each

Lie face down. Lift arms in I position (overhead), Y position (diagonal), T position (out to sides).

Illustration of Wall Push-ups Pilates exercise, Pink Pilates Club

Wall Push-ups

10 reps

Hands on wall at shoulder height. Bend elbows, push back. Keep your body in a straight line.

Illustration of Resistance Band Pull-Aparts Pilates exercise, Pink Pilates Club

Resistance Band Pull-Aparts

12 reps

Hold a band in front, pull apart squeezing your back. If you do not have a band, do scapula squeezes instead.

Illustration of Standing Back Extension Pilates exercise, Pink Pilates Club

Standing Back Extension

8 reps

Hands behind your head, gently arch your upper back over your hands. Open your chest.

Illustration of Shoulder W Pulls Pilates exercise, Pink Pilates Club

Shoulder W Pulls

10 reps

Arms out in W shape, squeeze your shoulder blades together and down. Hold 3 seconds.

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Pink Pilates Tip

Every time you send a text or email today, sit up tall and pull your shoulders back first.

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