📚 Main Topics

1. Posture IssuesCommon problems like forward head, rounded shoulders, and weak glutes due to prolonged sitting.
2. Impact of SittingThe average person sits for 6-8 hours a day, leading to muscle tightness and weakness.
3. Five-Minute Posture RoutineA series of exercises designed to improve posture by stretching tight muscles and strengthening weak ones.

✨ Takeaways

• Awareness of PostureMany people are unaware of their poor posture until they see a photo of themselves.
• Adaptation of the BodyThe body adapts to prolonged poor posture by tightening certain muscles and weakening others.
• Importance of MovementRegular movement and breaking up long periods of sitting are crucial for maintaining good posture.

🧠 Exercises in the Routine

1. Upper Body Stretch

   • Use a band, towel, or broomstick to open up tight chest and shoulder muscles.
   • Focus on keeping the core engaged to prevent lower back arching.

2. Mid and Upper Back Stretch

   • Start on all fours and perform a stretch that involves reaching under and rotating the arm to open up the back.

3. Strengthening Exercise

   • Lay on your stomach and perform a "Y" shape arm movement to strengthen back and shoulder muscles.

4. Hip Flexor Stretch

   • Loosen tight hip flexors to improve glute activation by using a half-kneeling position.

5. Glute Strengthening

   • Perform glute bridges while keeping the core engaged to strengthen the glutes effectively.

🧠 Lessons

• Consistency is KeyTo see improvements, the routine should be performed at least twice a day.
• Movement MattersIncorporating more movement throughout the day is essential for long-term posture improvement.
• Progressive OverloadAs strength improves, exercises can be modified to increase difficulty, such as progressing to single-leg glute bridges.

📎 Additional Resources

• A downloadable version of the routine is available at buildtoothscience.com for easy access and tracking.