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.

Posture Program II (30 days)

In progress

May 18, 2026 – ongoing

June 16, 2026

Day 30

• 15:01 — Thoracic Extension & Angels (2 min) (Wall Thoracic Extension Stretch [30 sec], Cat Cow [30 sec], Butcher Block [30 sec], Wall Angels [30 sec])
• 06:20 — Glute Bridge & Hip Stretch (2 min) (Glute Bridge [30 sec], Dead Bug [30 sec], Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec])
• 06:51 — Chin Tuck & Wall Angels (1 min) (Chin Tuck [30 sec], Wall Angels [30 sec])

---

June 15, 2026

Day 29

• 14:53 — Dead Bug & Glute Bridge (2 min) (Dead Bug [30 sec], Glute Bridge [30 sec], Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec])
• 19:57 — Cat Cow & Hip Opener (2 min) (Cat Cow [30 sec], Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec], Deep Squat Hold [30 sec])
• 20:00 — Lat Stretch & Butcher Block (1 min) (Wall Lat Stretch [30 sec], Butcher Block [30 sec])

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June 14, 2026

Day 28

• 20:11 — Lat & Pec Opening Set (2 min) (Wall Lat Stretch [30 sec], Butcher Block [30 sec], Doorway Pec Stretch [30 sec], Prone Ytw Raises [30 sec])
• 06:47 — Pec Opener & Y T W Raises (2 min) (Doorway Pec Stretch [30 sec], Wall Angels [30 sec], Prone Ytw Raises [30 sec], Butcher Block [30 sec])
• 20:15 — Half Kneeling Hip Flexor Pair (1 min) (Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec])
• 20:16 — extra Pec, Hip & Chin Tuck (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])
• 20:19 — extra Neck Lateral & Side Rotation (1 min) (Neck Lateral Stretches [30 sec], Head Side To Side [30 sec])

---

June 13, 2026

Day 27

• 20:09 — Pec, Angels, Chin & Cat Cow (2 min) (Doorway Pec Stretch [30 sec], Wall Angels [30 sec], Chin Tuck [30 sec], Cat Cow [30 sec])
• 20:12 — Glute Bridge & Hip Stretch (2 min) (Glute Bridge [30 sec], Dead Bug [30 sec], Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec])
• 20:15 — Cat Cow & Caterpillar Walk (1 min) (Cat Cow [30 sec], Inchworm Exercise [30 sec])

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June 12, 2026

Day 26

• planned — Pec, Block & Wall Angels (2 min) (Doorway Pec Stretch [30 sec], Butcher Block [30 sec], Wall Angels [30 sec], Prone Ytw Raises [30 sec])
• 13:10 — Thoracic Extension & Angels (2 min) (Wall Thoracic Extension Stretch [30 sec], Cat Cow [30 sec], Butcher Block [30 sec], Wall Angels [30 sec])
• 07:13 — Glute Bridge & Dead Bug (1 min) (Glute Bridge [30 sec], Dead Bug [30 sec])

---

June 11, 2026

Day 25

• 20:48 — Dead Bug & Glute Bridge (2 min) (Dead Bug [30 sec], Glute Bridge [30 sec], Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec])
• planned — Neck Stretch & Chin Tuck (2 min) (Neck Lateral Stretches [30 sec], Chin Tuck [30 sec], Look Up And Down [30 sec], Head Side To Side [30 sec])
• 20:54 — Pec Stretch & Butcher Block (1 min) (Doorway Pec Stretch [30 sec], Butcher Block [30 sec])

---

June 10, 2026

Day 24

• 19:38 — Hip Flexor & Squat Sit (2 min) (Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec], Deep Squat Hold [30 sec], Cat Cow [30 sec])
• 19:45 — Lat & Pec Opening Set (2 min) (Wall Lat Stretch [30 sec], Butcher Block [30 sec], Doorway Pec Stretch [30 sec], Prone Ytw Raises [30 sec])
• 19:47 — Prone Y T W & Butcher Block (1 min) (Prone Ytw Raises [30 sec], Butcher Block [30 sec])

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June 09, 2026

Day 23

• 14:36 — Butcher Block & Y T W Raises (2 min) (Butcher Block [30 sec], Doorway Pec Stretch [30 sec], Prone Ytw Raises [30 sec], Wall Angels [30 sec])
• 09:42 — Glute Bridge & Hip Stretch (2 min) (Glute Bridge [30 sec], Dead Bug [30 sec], Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec])
• 06:04 — Wall Thoracic & Cat Cow (1 min) (Wall Thoracic Extension Stretch [30 sec], Cat Cow [30 sec])

---

June 08, 2026

Day 22

• 19:50 — Thoracic Extension & Angels (2 min) (Wall Thoracic Extension Stretch [30 sec], Cat Cow [30 sec], Butcher Block [30 sec], Wall Angels [30 sec])
• 19:52 — Pec, Hip & Chin Tuck (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])
• planned — Neck Lateral & Side Rotation (1 min) (Neck Lateral Stretches [30 sec], Head Side To Side [30 sec])

---

June 07, 2026

Day 21

• 20:17 — Dead Bug & Glute Bridge (2 min) (Dead Bug [30 sec], Glute Bridge [30 sec], Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec])
• 20:26 — Lat & Pec Opening Set (2 min) (Wall Lat Stretch [30 sec], Butcher Block [30 sec], Doorway Pec Stretch [30 sec], Prone Ytw Raises [30 sec])
• 20:25 — Chin Tuck & Wall Angels (1 min) (Chin Tuck [30 sec], Wall Angels [30 sec])

---

June 06, 2026

Day 20

• planned — Pec Opener & Y T W Raises (2 min) (Doorway Pec Stretch [30 sec], Wall Angels [30 sec], Prone Ytw Raises [30 sec], Butcher Block [30 sec])
• 14:14 — Deep Squat & Spine Reset (2 min) (Deep Squat Hold [30 sec], Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec], Cat Cow [30 sec])
• planned — Lat Stretch & Butcher Block (1 min) (Wall Lat Stretch [30 sec], Butcher Block [30 sec])

---

June 05, 2026

Day 19

• planned — Pec, Angels, Chin & Cat Cow (2 min) (Doorway Pec Stretch [30 sec], Wall Angels [30 sec], Chin Tuck [30 sec], Cat Cow [30 sec])
• planned — Glute Bridge & Hip Stretch (2 min) (Glute Bridge [30 sec], Dead Bug [30 sec], Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec])
• 15:23 — Half Kneeling Hip Flexor Pair (1 min) (Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec])

---

June 04, 2026

Day 18

• 20:20 — Neck Range & Chin Tuck (2 min) (Look Up And Down [30 sec], Head Side To Side [30 sec], Neck Lateral Stretches [30 sec], Chin Tuck [30 sec])
• planned — Thoracic Extension & Angels (2 min) (Wall Thoracic Extension Stretch [30 sec], Cat Cow [30 sec], Butcher Block [30 sec], Wall Angels [30 sec])
• 08:07 — Prone Y T W & Butcher Block (1 min) (Prone Ytw Raises [30 sec], Butcher Block [30 sec])

---

June 03, 2026

Day 17

• 20:30 — Glute Bridge & Hip Stretch (2 min) (Glute Bridge [30 sec], Dead Bug [30 sec], Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec])
• 09:06 — Pec, Block & Wall Angels (2 min) (Doorway Pec Stretch [30 sec], Butcher Block [30 sec], Wall Angels [30 sec], Prone Ytw Raises [30 sec])
• 20:09 — Glute Bridge & Dead Bug (1 min) (Glute Bridge [30 sec], Dead Bug [30 sec])

---

June 02, 2026

Day 16

• 19:41 — Lat & Pec Opening Set (2 min) (Wall Lat Stretch [30 sec], Butcher Block [30 sec], Doorway Pec Stretch [30 sec], Prone Ytw Raises [30 sec])
• 08:19 — Pec, Hip & Chin Tuck (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])
• 14:50 — Wall Thoracic & Cat Cow (1 min) (Wall Thoracic Extension Stretch [30 sec], Cat Cow [30 sec])
• 19:46 — extra Glute Bridge & Hip Stretch (2 min) (Glute Bridge [30 sec], Dead Bug [30 sec], Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec])

---

June 01, 2026

Day 15

• 10:04 — Cat Cow & Hip Opener (2 min) (Cat Cow [30 sec], Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec], Deep Squat Hold [30 sec])
• 17:06 — Dead Bug & Glute Bridge (2 min) (Dead Bug [30 sec], Glute Bridge [30 sec], Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec])
• planned — Lat Stretch & Butcher Block (1 min) (Wall Lat Stretch [30 sec], Butcher Block [30 sec])

---

May 31, 2026

Day 14

• 20:35 — Butcher Block & Y T W Raises (2 min) (Butcher Block [30 sec], Doorway Pec Stretch [30 sec], Prone Ytw Raises [30 sec], Wall Angels [30 sec])
• 16:41 — Thoracic Extension & Angels (2 min) (Wall Thoracic Extension Stretch [30 sec], Cat Cow [30 sec], Butcher Block [30 sec], Wall Angels [30 sec])
• 20:11 — Pec Stretch & Butcher Block (1 min) (Doorway Pec Stretch [30 sec], Butcher Block [30 sec])

---

May 30, 2026

Day 13

• planned — Glute Bridge & Hip Stretch (2 min) (Glute Bridge [30 sec], Dead Bug [30 sec], Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec])
• planned — Head Rotation & Chin Tuck (2 min) (Head Side To Side [30 sec], Neck Lateral Stretches [30 sec], Chin Tuck [30 sec], Look Up And Down [30 sec])
• 06:06 — Half Kneeling Hip Flexor Pair (1 min) (Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec])

---

May 29, 2026

Day 12

• 15:35 — Dead Bug & Glute Bridge (2 min) (Dead Bug [30 sec], Glute Bridge [30 sec], Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec])
• 15:31 — Pec, Angels, Chin & Cat Cow (2 min) (Doorway Pec Stretch [30 sec], Wall Angels [30 sec], Chin Tuck [30 sec], Cat Cow [30 sec])
• 20:46 — Wall Thoracic & Cat Cow (1 min) (Wall Thoracic Extension Stretch [30 sec], Cat Cow [30 sec])

---

May 28, 2026

Day 11

• planned — Thoracic Extension & Angels (2 min) (Wall Thoracic Extension Stretch [30 sec], Cat Cow [30 sec], Butcher Block [30 sec], Wall Angels [30 sec])
• planned — Hip Flexor & Squat Sit (2 min) (Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec], Deep Squat Hold [30 sec], Cat Cow [30 sec])
• planned — Lat Stretch & Butcher Block (1 min) (Wall Lat Stretch [30 sec], Butcher Block [30 sec])

---

May 27, 2026

Day 10

• planned — Lat & Pec Opening Set (2 min) (Wall Lat Stretch [30 sec], Butcher Block [30 sec], Doorway Pec Stretch [30 sec], Prone Ytw Raises [30 sec])
• planned — Neck Stretch & Chin Tuck (2 min) (Neck Lateral Stretches [30 sec], Chin Tuck [30 sec], Look Up And Down [30 sec], Head Side To Side [30 sec])
• planned — Pec Stretch & Butcher Block (1 min) (Doorway Pec Stretch [30 sec], Butcher Block [30 sec])

---

May 26, 2026

Day 9

• planned — Glute Bridge & Hip Stretch (2 min) (Glute Bridge [30 sec], Dead Bug [30 sec], Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec])
• planned — Pec Opener & Y T W Raises (2 min) (Doorway Pec Stretch [30 sec], Wall Angels [30 sec], Prone Ytw Raises [30 sec], Butcher Block [30 sec])
• planned — Glute Bridge & Dead Bug (1 min) (Glute Bridge [30 sec], Dead Bug [30 sec])

---

May 25, 2026

Day 8

• 09:00 — Butcher Block & Y T W Raises (2 min) (Butcher Block [30 sec], Doorway Pec Stretch [30 sec], Prone Ytw Raises [30 sec], Wall Angels [30 sec])
• 13:45 — Pec, Angels, Chin & Cat Cow (2 min) (Doorway Pec Stretch [30 sec], Wall Angels [30 sec], Chin Tuck [30 sec], Cat Cow [30 sec])
• 11:42 — Cat Cow & Caterpillar Walk (1 min) (Cat Cow [30 sec], Inchworm Exercise [30 sec])

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May 24, 2026

Day 7

• 09:21 — Head Rotation & Chin Tuck (2 min) (Head Side To Side [30 sec], Neck Lateral Stretches [30 sec], Chin Tuck [30 sec], Look Up And Down [30 sec])
• 16:01 — Pec, Hip & Chin Tuck (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])
• 19:04 — Neck Lateral & Side Rotation (1 min) (Neck Lateral Stretches [30 sec], Head Side To Side [30 sec])

---

May 23, 2026

Day 6

• 18:42 — Deep Squat & Spine Reset (2 min) (Deep Squat Hold [30 sec], Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec], Cat Cow [30 sec])
• planned — Pec Opener & Y T W Raises (2 min) (Doorway Pec Stretch [30 sec], Wall Angels [30 sec], Prone Ytw Raises [30 sec], Butcher Block [30 sec])
• 16:05 — Pec Stretch & Butcher Block (1 min) (Doorway Pec Stretch [30 sec], Butcher Block [30 sec])

---

May 22, 2026

Day 5

• 20:49 — Neck Range & Chin Tuck (2 min) (Look Up And Down [30 sec], Head Side To Side [30 sec], Neck Lateral Stretches [30 sec], Chin Tuck [30 sec])
• 20:52 — Pec, Hip & Chin Tuck (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])
• 16:33 — Prone Y T W & Butcher Block (1 min) (Prone Ytw Raises [30 sec], Butcher Block [30 sec])

---

May 21, 2026

Day 4

• planned — Cat Cow & Hip Opener (2 min) (Cat Cow [30 sec], Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec], Deep Squat Hold [30 sec])
• planned — Pec, Block & Wall Angels (2 min) (Doorway Pec Stretch [30 sec], Butcher Block [30 sec], Wall Angels [30 sec], Prone Ytw Raises [30 sec])
• 20:20 — Cat Cow & Caterpillar Walk (1 min) (Cat Cow [30 sec], Inchworm Exercise [30 sec])
• 21:25 — extra Pec, Angels, Chin & Cat Cow (2 min) (Doorway Pec Stretch [30 sec], Wall Angels [30 sec], Chin Tuck [30 sec], Cat Cow [30 sec])

---

May 20, 2026

Day 3

• 20:38 — Head Rotation & Chin Tuck (2 min) (Head Side To Side [30 sec], Neck Lateral Stretches [30 sec], Chin Tuck [30 sec], Look Up And Down [30 sec])
• planned — Pec, Angels, Chin & Cat Cow (2 min) (Doorway Pec Stretch [30 sec], Wall Angels [30 sec], Chin Tuck [30 sec], Cat Cow [30 sec])
• planned — Wall Lat & Shoulder Rotation (1 min) (Wall Lat Stretch [30 sec], Seated Shoulder External Rotation [30 sec])

---

May 19, 2026

Day 2

• planned — Hip Flexor & Squat Sit (2 min) (Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec], Deep Squat Hold [30 sec], Cat Cow [30 sec])
• 14:19 — Butcher Block & Y T W Raises (2 min) (Butcher Block [30 sec], Doorway Pec Stretch [30 sec], Prone Ytw Raises [30 sec], Wall Angels [30 sec])
• 14:23 — Half Kneeling Hip Flexor Pair (1 min) (Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec])

---

May 18, 2026

Day 1

• planned — Pec Opener & Y T W Raises (2 min) (Doorway Pec Stretch [30 sec], Wall Angels [30 sec], Prone Ytw Raises [30 sec], Butcher Block [30 sec])
• planned — Neck Stretch & Chin Tuck (2 min) (Neck Lateral Stretches [30 sec], Chin Tuck [30 sec], Look Up And Down [30 sec], Head Side To Side [30 sec])
• 20:48 — Chin Tuck & Wall Angels (1 min) (Chin Tuck [30 sec], Wall Angels [30 sec])

May 17, 2026

Day 30

• 13:44 — Hip Flexor & Squat Sit (2 min) (Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec], Deep Squat Hold [30 sec], Cat Cow [30 sec])
• 20:21 — E1 (2 min) (Cat Cow [30 sec], Wall Thoracic Extension Stretch [30 sec], Cow Face Pose [30 sec], Inchworm Exercise [30 sec])
• 20:24 — Half Kneeling Hip Flexor Pair (1 min) (Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec])

---

May 16, 2026

Day 29

• planned — Pec Opener & Y T W Raises (2 min) (Doorway Pec Stretch [30 sec], Wall Angels [30 sec], Prone Ytw Raises [30 sec], Butcher Block [30 sec])
• 11:34 — Neck Stretch & Chin Tuck (2 min) (Neck Lateral Stretches [30 sec], Chin Tuck [30 sec], Look Up And Down [30 sec], Head Side To Side [30 sec])
• 19:33 — Chin Tuck & Wall Angels (1 min) (Chin Tuck [30 sec], Wall Angels [30 sec])

---

May 15, 2026

Day 28

• planned — Pec, Block & Wall Angels (2 min) (Doorway Pec Stretch [30 sec], Butcher Block [30 sec], Wall Angels [30 sec], Prone Ytw Raises [30 sec])
• 16:35 — Cat Cow & Hip Opener (2 min) (Cat Cow [30 sec], Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec], Deep Squat Hold [30 sec])
• 11:13 — Chin Tuck & Wall Angels (1 min) (Chin Tuck [30 sec], Wall Angels [30 sec])

---

May 14, 2026

Day 27

• 12:33 — Head Rotation & Chin Tuck (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 — Prone Y T W & Butcher Block (1 min) (Prone Ytw Raises [30 sec], Butcher Block [30 sec])
• 20:33 — extra Pec, Angels, Chin & Cat Cow (2 min) (Doorway Pec Stretch [30 sec], Wall Angels [30 sec], Chin Tuck [30 sec], Cat Cow [30 sec])

---

May 13, 2026

Day 26

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

---

May 12, 2026

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 — Hip Flexor & Squat Sit (2 min) (Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec], Deep Squat Hold [30 sec], Cat Cow [30 sec])
• 15:01 — Wall Lat & Shoulder Rotation (1 min) (Wall Lat Stretch [30 sec], Seated Shoulder External Rotation [30 sec])
• 20:45 — extra Neck Stretch & Chin Tuck (2 min) (Neck Lateral Stretches [30 sec], Chin Tuck [30 sec], Look Up And Down [30 sec], Head Side To Side [30 sec])

---

May 11, 2026

Day 24

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

---

May 10, 2026

Day 23

• 20:04 — Pec, Block & Wall Angels (2 min) (Doorway Pec Stretch [30 sec], Butcher Block [30 sec], Wall Angels [30 sec], Prone Ytw Raises [30 sec])
• 20:01 — E3 (2 min) (Wall Thoracic Extension Stretch [30 sec], Cat Cow [30 sec], Inchworm Exercise [30 sec], Cow Face Pose [30 sec])
• planned — Half Kneeling Hip Flexor Pair (1 min) (Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec])

---

May 09, 2026

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 — Deep Squat & Spine Reset (2 min) (Deep Squat Hold [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])

---

May 08, 2026

Day 21

• 20:41 — Neck Range & Chin Tuck (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], Inchworm Exercise [30 sec])
• 09:17 — Cat Cow & Caterpillar Walk (1 min) (Cat Cow [30 sec], Inchworm Exercise [30 sec])
• 16:05 — extra Pec, Hip & Chin Tuck (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])

---

May 07, 2026

Day 20

• planned — Pec, Hip & Chin Tuck (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 — Pec Opener & Y T W Raises (2 min) (Doorway Pec Stretch [30 sec], Wall Angels [30 sec], Prone Ytw Raises [30 sec], Butcher Block [30 sec])
• 15:16 — Pec Stretch & Butcher Block (1 min) (Doorway Pec Stretch [30 sec], Butcher Block [30 sec])

---

May 06, 2026

Day 19

• 05:23 — E2 (2 min) (Inchworm Exercise [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 — Wall Lat & Shoulder Rotation (1 min) (Wall Lat Stretch [30 sec], Seated Shoulder External Rotation [30 sec])
• 05:29 — extra Chin Tuck & Wall Angels (1 min) (Chin Tuck [30 sec], Wall Angels [30 sec])

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May 05, 2026

Day 18

• 04:58 — Head Rotation & Chin Tuck (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 — Cat Cow & Hip Opener (2 min) (Cat Cow [30 sec], Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec], Deep Squat Hold [30 sec])
• planned — Chin Tuck & Wall Angels (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])

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May 04, 2026

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 — Butcher Block & Y T W Raises (2 min) (Butcher Block [30 sec], Doorway Pec Stretch [30 sec], Prone Ytw Raises [30 sec], Wall Angels [30 sec])
• 06:03 — Pec Stretch & Butcher Block (1 min) (Doorway Pec Stretch [30 sec], Butcher Block [30 sec])

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May 03, 2026

Day 16

• planned — Hip Flexor & Squat Sit (2 min) (Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec], Deep Squat Hold [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], Inchworm Exercise [30 sec])
• 18:57 — Half Kneeling Hip Flexor Pair (1 min) (Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec])

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May 02, 2026

Day 15

• 05:41 — Pec Opener & Y T W Raises (2 min) (Doorway Pec Stretch [30 sec], Wall Angels [30 sec], Prone Ytw Raises [30 sec], Butcher Block [30 sec])
• 17:01 — Neck Stretch & Chin Tuck (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 — Chin Tuck & Wall Angels (1 min) (Chin Tuck [30 sec], Wall Angels [30 sec])
• 18:06 — extra Pec, Block & Wall Angels (2 min) (Doorway Pec Stretch [30 sec], Butcher Block [30 sec], Wall Angels [30 sec], Prone Ytw Raises [30 sec])

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May 01, 2026

Day 14

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

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April 30, 2026

Day 13

• 08:20 — Head Rotation & Chin Tuck (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 — Prone Y T W & Butcher Block (1 min) (Prone Ytw Raises [30 sec], Butcher Block [30 sec])

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April 29, 2026

Day 12

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

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April 28, 2026

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 — Hip Flexor & Squat Sit (2 min) (Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec], Deep Squat Hold [30 sec], Cat Cow [30 sec])
• 19:15 — Wall Lat & Shoulder Rotation (1 min) (Wall Lat Stretch [30 sec], Seated Shoulder External Rotation [30 sec])
• 07:22 — extra Neck Stretch & Chin Tuck (2 min) (Neck Lateral Stretches [30 sec], Chin Tuck [30 sec], Look Up And Down [30 sec], Head Side To Side [30 sec])

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April 27, 2026

Day 10

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

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April 26, 2026

Day 9

• 12:16 — Pec, Block & Wall Angels (2 min) (Doorway Pec Stretch [30 sec], Butcher Block [30 sec], Wall Angels [30 sec], Prone Ytw Raises [30 sec])
• 20:26 — E3 (2 min) (Wall Thoracic Extension Stretch [30 sec], Cat Cow [30 sec], Inchworm Exercise [30 sec], Cow Face Pose [30 sec])
• 07:36 — Half Kneeling Hip Flexor Pair (1 min) (Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec])

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April 25, 2026

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 — Deep Squat & Spine Reset (2 min) (Deep Squat Hold [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])

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April 24, 2026

Day 7

• 20:44 — Neck Range & Chin Tuck (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], Inchworm Exercise [30 sec])
• 10:15 — Cat Cow & Caterpillar Walk (1 min) (Cat Cow [30 sec], Inchworm Exercise [30 sec])

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April 23, 2026

Day 6

• 20:11 — Pec, Hip & Chin Tuck (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 — Pec Opener & Y T W Raises (2 min) (Doorway Pec Stretch [30 sec], Wall Angels [30 sec], Prone Ytw Raises [30 sec], Butcher Block [30 sec])
• 20:14 — Pec Stretch & Butcher Block (1 min) (Doorway Pec Stretch [30 sec], Butcher Block [30 sec])

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April 22, 2026

Day 5

• 14:15 — E2 (2 min) (Inchworm Exercise [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 — Wall Lat & Shoulder Rotation (1 min) (Wall Lat Stretch [30 sec], Seated Shoulder External Rotation [30 sec])

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April 21, 2026

Day 4

• 08:13 — Head Rotation & Chin Tuck (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 — Cat Cow & Hip Opener (2 min) (Cat Cow [30 sec], Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec], Deep Squat Hold [30 sec])
• 20:37 — Chin Tuck & Wall Angels (1 min) (Chin Tuck [30 sec], Wall Angels [30 sec])

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April 20, 2026

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 — Butcher Block & Y T W Raises (2 min) (Butcher Block [30 sec], Doorway Pec Stretch [30 sec], Prone Ytw Raises [30 sec], Wall Angels [30 sec])
• 09:17 — Pec Stretch & Butcher Block (1 min) (Doorway Pec Stretch [30 sec], Butcher Block [30 sec])

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April 19, 2026

Day 2

• 15:09 — Hip Flexor & Squat Sit (2 min) (Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec], Deep Squat Hold [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], Inchworm Exercise [30 sec])
• 19:51 — Half Kneeling Hip Flexor Pair (1 min) (Half Kneeling Hip Flexor Stretch (Left) [30 sec], Half Kneeling Hip Flexor Stretch (Right) [30 sec])

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April 18, 2026

Day 1

• 20:29 — Pec Opener & Y T W Raises (2 min) (Doorway Pec Stretch [30 sec], Wall Angels [30 sec], Prone Ytw Raises [30 sec], Butcher Block [30 sec])
• 20:31 — Neck Stretch & Chin Tuck (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 — Chin Tuck & Wall Angels (1 min) (Chin Tuck [30 sec], Wall Angels [30 sec])