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Posture Experiment Journal

A day-by-day log of the posture experiment — what I did, when I did it, and how long it took. Most days are a few short sessions sprinkled around work. Some days are slower than others.

+ Upcoming days (Day 30 – Day 29)

Day 30

  • D1 (2 min) (Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec], Deep Squat Sit [30 sec], Cat Cow [30 sec])
  • E1 (2 min) (Cat Cow [30 sec], Wall Thoracic Extension Stretch [30 sec], Cow Face Pose [30 sec], Caterpillar Walk [30 sec])
  • M3 (1 min) (Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec])

Day 29

  • A1 (2 min) (Doorway Pec Stretch [30 sec], Wall Angels [30 sec], Prone Y T W Raises [30 sec], Butcher Block [30 sec])
  • B1 (2 min) (Neck Lateral Stretches [30 sec], Chin Tuck [30 sec], Look Up And Down [30 sec], Head Side To Side [30 sec])
  • M1 (1 min) (Chin Tuck [30 sec], Wall Angels [30 sec])

Day 28

  • planned — A3 (2 min) (Doorway Pec Stretch [30 sec], Butcher Block [30 sec], Wall Angels [30 sec], Prone Y T W Raises [30 sec])
  • planned — D2 (2 min) (Cat Cow [30 sec], Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec], Deep Squat Sit [30 sec])
  • planned — M1 (1 min) (Chin Tuck [30 sec], Wall Angels [30 sec])

Day 27

  • 12:33 — B2 (2 min) (Head Side To Side [30 sec], Neck Lateral Stretches [30 sec], Chin Tuck [30 sec], Look Up And Down [30 sec])
  • planned — C2 (2 min) (Chicken Wing Elbow Circles Forward [30 sec], Wall Lat Stretch [30 sec], Desk Lat Stretch [30 sec], Seated Shoulder External Rotation [30 sec])
  • 09:49 — M8 (1 min) (Prone Y T W Raises [30 sec], Butcher Block [30 sec])
  • 20:33 — extra G (2 min) (Doorway Pec Stretch [30 sec], Wall Angels [30 sec], Chin Tuck [30 sec], Cat Cow [30 sec])

Day 26

  • planned — G (2 min) (Doorway Pec Stretch [30 sec], Wall Angels [30 sec], Chin Tuck [30 sec], Cat Cow [30 sec])
  • 20:35 — E2 (2 min) (Caterpillar Walk [30 sec], Cat Cow [30 sec], Wall Thoracic Extension Stretch [30 sec], Cow Face Pose [30 sec])
  • 10:44 — M4 (1 min) (Cat Cow [30 sec], Caterpillar Walk [30 sec])
  • 09:49 — extra M7 (1 min) (Neck Lateral Stretches [30 sec], Head Side To Side [30 sec])

Day 25

  • 09:52 — C1 (2 min) (Wall Lat Stretch [30 sec], Desk Lat Stretch [30 sec], Seated Shoulder External Rotation [30 sec], Chicken Wing Elbow Circles Backward [30 sec])
  • 14:58 — D1 (2 min) (Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec], Deep Squat Sit [30 sec], Cat Cow [30 sec])
  • 15:01 — M5 (1 min) (Wall Lat Stretch [30 sec], Seated Shoulder External Rotation [30 sec])
  • 20:45 — extra B1 (2 min) (Neck Lateral Stretches [30 sec], Chin Tuck [30 sec], Look Up And Down [30 sec], Head Side To Side [30 sec])

Day 24

  • 08:24 — A2 (2 min) (Butcher Block [30 sec], Doorway Pec Stretch [30 sec], Prone Y T W Raises [30 sec], Wall Angels [30 sec])
  • planned — B1 (2 min) (Neck Lateral Stretches [30 sec], Chin Tuck [30 sec], Look Up And Down [30 sec], Head Side To Side [30 sec])
  • planned — M7 (1 min) (Neck Lateral Stretches [30 sec], Head Side To Side [30 sec])

Day 23

  • 20:04 — A3 (2 min) (Doorway Pec Stretch [30 sec], Butcher Block [30 sec], Wall Angels [30 sec], Prone Y T W Raises [30 sec])
  • 20:01 — E3 (2 min) (Wall Thoracic Extension Stretch [30 sec], Cat Cow [30 sec], Caterpillar Walk [30 sec], Cow Face Pose [30 sec])
  • planned — M3 (1 min) (Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec])

Day 22

  • planned — C3 (2 min) (Wall Lat Stretch [30 sec], Seated Shoulder External Rotation [30 sec], Desk Lat Stretch [30 sec], Chicken Wing Elbow Circles Backward [30 sec])
  • 11:27 — D3 (2 min) (Deep Squat Sit [30 sec], Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec], Cat Cow [30 sec])
  • planned — M6 (1 min) (Wall Thoracic Extension Stretch [30 sec], Cow Face Pose [30 sec])

Day 21

  • 20:41 — B3 (2 min) (Look Up And Down [30 sec], Head Side To Side [30 sec], Neck Lateral Stretches [30 sec], Chin Tuck [30 sec])
  • 14:53 — E1 (2 min) (Cat Cow [30 sec], Wall Thoracic Extension Stretch [30 sec], Cow Face Pose [30 sec], Caterpillar Walk [30 sec])
  • 09:17 — M4 (1 min) (Cat Cow [30 sec], Caterpillar Walk [30 sec])
  • 16:05 — extra F (2 min) (Doorway Pec Stretch [30 sec], Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec], Chin Tuck [30 sec])

Day 20

  • planned — F (2 min) (Doorway Pec Stretch [30 sec], Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec], Chin Tuck [30 sec])
  • 09:26 — A1 (2 min) (Doorway Pec Stretch [30 sec], Wall Angels [30 sec], Prone Y T W Raises [30 sec], Butcher Block [30 sec])
  • 15:16 — M2 (1 min) (Doorway Pec Stretch [30 sec], Butcher Block [30 sec])

Day 19

  • 05:23 — E2 (2 min) (Caterpillar Walk [30 sec], Cat Cow [30 sec], Wall Thoracic Extension Stretch [30 sec], Cow Face Pose [30 sec])
  • 20:58 — C2 (2 min) (Chicken Wing Elbow Circles Forward [30 sec], Wall Lat Stretch [30 sec], Desk Lat Stretch [30 sec], Seated Shoulder External Rotation [30 sec])
  • 05:31 — M5 (1 min) (Wall Lat Stretch [30 sec], Seated Shoulder External Rotation [30 sec])
  • 05:29 — extra M1 (1 min) (Chin Tuck [30 sec], Wall Angels [30 sec])

Day 18

  • 04:58 — B2 (2 min) (Head Side To Side [30 sec], Neck Lateral Stretches [30 sec], Chin Tuck [30 sec], Look Up And Down [30 sec])
  • 12:56 — D2 (2 min) (Cat Cow [30 sec], Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec], Deep Squat Sit [30 sec])
  • planned — M1 (1 min) (Chin Tuck [30 sec], Wall Angels [30 sec])
  • 05:00 — extra C1 (2 min) (Wall Lat Stretch [30 sec], Desk Lat Stretch [30 sec], Seated Shoulder External Rotation [30 sec], Chicken Wing Elbow Circles Backward [30 sec])

Day 17

  • planned — C1 (2 min) (Wall Lat Stretch [30 sec], Desk Lat Stretch [30 sec], Seated Shoulder External Rotation [30 sec], Chicken Wing Elbow Circles Backward [30 sec])
  • 04:57 — A2 (2 min) (Butcher Block [30 sec], Doorway Pec Stretch [30 sec], Prone Y T W Raises [30 sec], Wall Angels [30 sec])
  • 06:03 — M2 (1 min) (Doorway Pec Stretch [30 sec], Butcher Block [30 sec])

Day 16

  • planned — D1 (2 min) (Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec], Deep Squat Sit [30 sec], Cat Cow [30 sec])
  • 06:27 — E1 (2 min) (Cat Cow [30 sec], Wall Thoracic Extension Stretch [30 sec], Cow Face Pose [30 sec], Caterpillar Walk [30 sec])
  • 18:57 — M3 (1 min) (Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec])

Day 15

  • 05:41 — A1 (2 min) (Doorway Pec Stretch [30 sec], Wall Angels [30 sec], Prone Y T W Raises [30 sec], Butcher Block [30 sec])
  • 17:01 — B1 (2 min) (Neck Lateral Stretches [30 sec], Chin Tuck [30 sec], Look Up And Down [30 sec], Head Side To Side [30 sec])
  • 20:33 — M1 (1 min) (Chin Tuck [30 sec], Wall Angels [30 sec])
  • 18:06 — extra A3 (2 min) (Doorway Pec Stretch [30 sec], Butcher Block [30 sec], Wall Angels [30 sec], Prone Y T W Raises [30 sec])

Day 14

  • planned — A3 (2 min) (Doorway Pec Stretch [30 sec], Butcher Block [30 sec], Wall Angels [30 sec], Prone Y T W Raises [30 sec])
  • 09:13 — D2 (2 min) (Cat Cow [30 sec], Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec], Deep Squat Sit [30 sec])
  • 20:46 — M1 (1 min) (Chin Tuck [30 sec], Wall Angels [30 sec])
  • 14:56 — extra M8 (1 min) (Prone Y T W Raises [30 sec], Butcher Block [30 sec])

Day 13

  • 08:20 — B2 (2 min) (Head Side To Side [30 sec], Neck Lateral Stretches [30 sec], Chin Tuck [30 sec], Look Up And Down [30 sec])
  • 08:14 — C2 (2 min) (Chicken Wing Elbow Circles Forward [30 sec], Wall Lat Stretch [30 sec], Desk Lat Stretch [30 sec], Seated Shoulder External Rotation [30 sec])
  • planned — M8 (1 min) (Prone Y T W Raises [30 sec], Butcher Block [30 sec])

Day 12

  • 09:45 — G (2 min) (Doorway Pec Stretch [30 sec], Wall Angels [30 sec], Chin Tuck [30 sec], Cat Cow [30 sec])
  • 15:30 — E2 (2 min) (Caterpillar Walk [30 sec], Cat Cow [30 sec], Wall Thoracic Extension Stretch [30 sec], Cow Face Pose [30 sec])
  • 14:02 — M4 (1 min) (Cat Cow [30 sec], Caterpillar Walk [30 sec])

Day 11

  • 10:45 — C1 (2 min) (Wall Lat Stretch [30 sec], Desk Lat Stretch [30 sec], Seated Shoulder External Rotation [30 sec], Chicken Wing Elbow Circles Backward [30 sec])
  • 18:29 — D1 (2 min) (Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec], Deep Squat Sit [30 sec], Cat Cow [30 sec])
  • 19:15 — M5 (1 min) (Wall Lat Stretch [30 sec], Seated Shoulder External Rotation [30 sec])
  • 07:22 — extra B1 (2 min) (Neck Lateral Stretches [30 sec], Chin Tuck [30 sec], Look Up And Down [30 sec], Head Side To Side [30 sec])

Day 10

  • 08:41 — A2 (2 min) (Butcher Block [30 sec], Doorway Pec Stretch [30 sec], Prone Y T W Raises [30 sec], Wall Angels [30 sec])
  • planned — B1 (2 min) (Neck Lateral Stretches [30 sec], Chin Tuck [30 sec], Look Up And Down [30 sec], Head Side To Side [30 sec])
  • planned — M7 (1 min) (Neck Lateral Stretches [30 sec], Head Side To Side [30 sec])

Day 9

  • 12:16 — A3 (2 min) (Doorway Pec Stretch [30 sec], Butcher Block [30 sec], Wall Angels [30 sec], Prone Y T W Raises [30 sec])
  • 20:26 — E3 (2 min) (Wall Thoracic Extension Stretch [30 sec], Cat Cow [30 sec], Caterpillar Walk [30 sec], Cow Face Pose [30 sec])
  • 07:36 — M3 (1 min) (Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec])

Day 8

  • 20:36 — C3 (2 min) (Wall Lat Stretch [30 sec], Seated Shoulder External Rotation [30 sec], Desk Lat Stretch [30 sec], Chicken Wing Elbow Circles Backward [30 sec])
  • 20:39 — D3 (2 min) (Deep Squat Sit [30 sec], Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec], Cat Cow [30 sec])
  • 12:10 — M6 (1 min) (Wall Thoracic Extension Stretch [30 sec], Cow Face Pose [30 sec])

Day 7

  • 20:44 — B3 (2 min) (Look Up And Down [30 sec], Head Side To Side [30 sec], Neck Lateral Stretches [30 sec], Chin Tuck [30 sec])
  • 20:47 — E1 (2 min) (Cat Cow [30 sec], Wall Thoracic Extension Stretch [30 sec], Cow Face Pose [30 sec], Caterpillar Walk [30 sec])
  • 10:15 — M4 (1 min) (Cat Cow [30 sec], Caterpillar Walk [30 sec])

Day 6

  • 20:11 — F (2 min) (Doorway Pec Stretch [30 sec], Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec], Chin Tuck [30 sec])
  • 11:16 — A1 (2 min) (Doorway Pec Stretch [30 sec], Wall Angels [30 sec], Prone Y T W Raises [30 sec], Butcher Block [30 sec])
  • 20:14 — M2 (1 min) (Doorway Pec Stretch [30 sec], Butcher Block [30 sec])

Day 5

  • 14:15 — E2 (2 min) (Caterpillar Walk [30 sec], Cat Cow [30 sec], Wall Thoracic Extension Stretch [30 sec], Cow Face Pose [30 sec])
  • 19:32 — C2 (2 min) (Chicken Wing Elbow Circles Forward [30 sec], Wall Lat Stretch [30 sec], Desk Lat Stretch [30 sec], Seated Shoulder External Rotation [30 sec])
  • 11:07 — M5 (1 min) (Wall Lat Stretch [30 sec], Seated Shoulder External Rotation [30 sec])

Day 4

  • 08:13 — B2 (2 min) (Head Side To Side [30 sec], Neck Lateral Stretches [30 sec], Chin Tuck [30 sec], Look Up And Down [30 sec])
  • 14:26 — D2 (2 min) (Cat Cow [30 sec], Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec], Deep Squat Sit [30 sec])
  • 20:37 — M1 (1 min) (Chin Tuck [30 sec], Wall Angels [30 sec])

Day 3

  • 20:20 — C1 (2 min) (Wall Lat Stretch [30 sec], Desk Lat Stretch [30 sec], Seated Shoulder External Rotation [30 sec], Chicken Wing Elbow Circles Backward [30 sec])
  • 20:17 — A2 (2 min) (Butcher Block [30 sec], Doorway Pec Stretch [30 sec], Prone Y T W Raises [30 sec], Wall Angels [30 sec])
  • 09:17 — M2 (1 min) (Doorway Pec Stretch [30 sec], Butcher Block [30 sec])

Day 2

  • 15:09 — D1 (2 min) (Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec], Deep Squat Sit [30 sec], Cat Cow [30 sec])
  • 19:45 — E1 (2 min) (Cat Cow [30 sec], Wall Thoracic Extension Stretch [30 sec], Cow Face Pose [30 sec], Caterpillar Walk [30 sec])
  • 19:51 — M3 (1 min) (Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec])

Day 1

  • 20:29 — A1 (2 min) (Doorway Pec Stretch [30 sec], Wall Angels [30 sec], Prone Y T W Raises [30 sec], Butcher Block [30 sec])
  • 20:31 — B1 (2 min) (Neck Lateral Stretches [30 sec], Chin Tuck [30 sec], Look Up And Down [30 sec], Head Side To Side [30 sec])
  • 13:28 — M1 (1 min) (Chin Tuck [30 sec], Wall Angels [30 sec])