20/03/2026
Straighten Up Exercise Program
A 3-minute daily exercise routine designed to improve spinal health, posture, and the way your body functions.
The program includes a set of simple exercises that help strengthen core muscles, improve posture, and reduce the risk of spinal problems. It is suitable for people of all ages, with a special version available for children.
The exercises can be done at any time of the day, but they are most effective when practiced daily as part of a routine. The aim is for Australians to spend a few minutes each day looking after their spinal health.
Studies from overseas show that 90% of people who performed the exercises daily noticed improved posture, while around 80% reported greater back comfort and better core stability after several weeks.
A – Star Series Warm Up
1. Inner Winner
Stand tall with good posture. Your ears, shoulders, hips, knees, and ankles should form a straight line. Gently pull your belly button toward your spine to engage your core.
2. Star
From the Inner Winner position, spread your arms and legs to form a star shape. Face forward with one hand raised and the other by your side.
3. Tilting Star
Breathe in and slowly stretch one arm overhead while bending your spine to the opposite side. Slide the other hand down your thigh. Relax at the end of the stretch and breathe normally.
Repeat twice on each side.
4. Twirling Star
While in the star position, gently turn your head toward one hand and slowly twist your spine to follow it as it moves behind you. Relax and breathe.
Repeat twice on each side.
5. Hands Up / Twisting Star
Raise both arms overhead. Then bring your left elbow toward your right knee, and your right elbow toward your left knee. Stay upright and alternate sides for 15 seconds, breathing normally.
Doing these exercises daily can help maintain a healthy spine and improve posture. If you’re experiencing back or neck discomfort, or would like personalised advice, book in with our clinic for a spinal check and tailored care plan.
