10 Second Posture Reset

✨ Self Care September ✨

After a week of work, school runs or endless errands, your shoulders might be rounding forward and your chest feeling tight. This Wall Posture Reset is a quick way to open up through the chest, activate your upper back and stand taller.

How to do it:

1️⃣ Stand with your back against a wall, feet a few inches away.

2️⃣ Gently press the backs of your shoulders into the wall as you exhale and open up through chest.

3️⃣ Inhale as you relax.

4️⃣ Repeat 5–8 times.

✅ Encourages better posture

✅ Opens the chest & eases shoulder tension

✅ Takes less than a minute

A little posture check now can make Monday feel a lot lighter. Are you trying this move today?

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#SelfCareSeptember #PostureReset

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10 Second Posture Reset

✨ Self Care September – Stronger Knees in a Chair ✨

If your legs feel sluggish or your knees ache after a long day, this seated leg raise is a quick way to wake up your thigh muscles and support healthy knees. No equipment, no floor work, just a chair and a minute of your time.

How to do it:

1️⃣ Sit tall in your chair.

2️⃣ Engage your core and straighten one leg out in front.

3️⃣ Lift the leg, keeping the knee straight.

4️⃣ Lower slowly with control.

5️⃣ Repeat 8–12 times each side.

✅ Strengthens quads & supports knee health

✅ Improves circulation after sitting

✅ Can be done at your desk or during TV time

Your knees will thank you for a little movement snack today!

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#SelfCareSeptember #strongknees

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Self Care September – Stronger Knees in a Chair

Stretch & Release

✨ Self Care September – Stretch & Release for Tired Legs ✨

Been sitting at your desk or on your feet all day? This standing quad stretch is a quick way to ease tension in the front of your thighs, improve flexibility and help your posture.

How to do it:

1️⃣ Stand tall and hold on to a chair or wall for balance.

2️⃣ Bend one knee, bringing your heel towards your butt.

3️⃣ Keep your kneecap pointing towards the floor (avoid letting the knee drift forward).

4️⃣ Hold for 15–20 seconds, breathing deeply.

5️⃣ Switch sides.

✅ Stretches quads & hip flexors

✅ Helps ease knee & lower back discomfort

✅ Great for posture after long periods of sitting

Your legs work hard for you, give them a moment to stretch, lengthen and reset.

Follow me for more tips and exercises.

#SelfCareSeptember #LegStretch #PilatesStretch

#corporatepilates #corporatewellbeing #corporatewellness

#pilates #gateshead #birtley #chesterlestreet #lowfell #pilatesgateshead #pilatesbirtley #dawnchambersfitness

Stretch & Release