Exercise

Segment 2 of 4: Posture Pod/Flying Friends

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This segment consists of 4 exercises: Trap Openers, the Eagle & Hummingbird, and Butterfly.

Children's exercises are available as well.


Breathe deeply and calmly, relaxing your stomach region. Let your head hang loosely forward and gently roll from one side to the other. Using your fingers, slowly massage the area just below the back of your head. Move down to the base of your neck. Then relax your shoulders and slowly roll them backwards and forwards. Enjoy for 15 seconds.

In inner winner posture pull your belly button in toward your spine. To begin the Eagle, bring your arms out to the sides and gently draw your shoulder blades together. Breathe in as you slowly raise your arms, touching your hands together above your head. Slowly lower your arms to your sides as you breathe out. Perform movement 3 times.
Next make small backward circles with your hands and arms, swaying from side to side in the “Hummingbird”. Enjoy for 10 seconds.


Place your hands behind your head and gently draw your elbows backward. Slowly and gently press your head backward and resist with your hands for a count of two and release. Breathe freely. Perform 3 times. Gently massage the back of your neck and head as you relax your stomach region with slow, easy breathing.

This version of Posture Pod Flying Friends Exercises is designed to appeal to children. These simple exercises can be completed in less than a minute.

We encourage children and all of our citizens to practice the Posture Pod Flying Friends exercises shown below daily for better spinal health. If you do not have disorders which prohibit movement, why not give them a try? You will feel and look better with better posture. If you have disorders which limit movement, check with your doctor before attempting these activities.

Do each of these exercises for about 10 seconds. Enjoy these as a great ergonomic break or warm-up or cool-down before or after a longer period of exercise.


Stand or sit tall in Inner Winner posture with your head high and stomach in to look and feel better.
Breathe in and stretch your spine as you slowly raise your arms up above your head 3 times in the Eagle. Enjoy.
Circle your shoulders backwards for 10 seconds in the Hummingbird. Bring your shoulderblades together.
Gently draw your head back into your hands 4 times in the Butterfly. Then softly massage your neck muscles in the Trap Opener. Do these twice daily for better posture.

Disclaimer: Consult a medical professional to diagnose and treat back problems

Please note that the content in “Straighten Up America/World” has not been peer-reviewed by Spine-health.com medical advisors. This section is intended for informational purposes only and is not a substitute for professional medical help or advice.

Spine-health.com does not offer medical advice or treatment. This information does not replace the physician-patient relationship, and the information is not medical advice or treatment. Patients should always seek the advice of a trained health professional for back pain or any health condition. Please note that the contents of this section have not been peer reviewed by Spine-health.com’s Medical Advisory Board.