Fix your posture and reduce backpain | 10 Minute Daily Stretch Routine

Welcome to this 10 Minute Stretching Routine to improve your posture and reduce backpain. This session is perfect when you spend most of the day sitting, or if you tend to a tight neck or back.

In this Yoga inspired routine we will open up the shoulders, expand the chest, mobilize the spine and gently strengthen the back. This will help you to improve your overall posture and gets you your daily dose of flexibility & mobility at the same time.

I designed this sequence with exercises which smoothly slide into each other, which makes the whole experience feel like a comfortable and lovely flow.

Enjoy this 10 Minute Posture Session and have an amazing day!

In addition to my German voice-over-videos, I will be producing more music-only stretching and fitness content in the future, so everybody can join! If you have any video requests, please let me know in the comments.

Thank you for practising with me!
Mady

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NO ADS!
As in all of my sessions, I do not put any ads within the video. So you won’t be interrupted in the middle of your workout.

KEINE WERBUNG!
Wie in allen meinen Einheiten, schalte ich innerhalb der Videos keine Werbung! Ihr werdet also nicht mitten im Workout unterbrochen.

Diese Yoga-Einheit könnt ihr ganz prima im Anschluss absolvieren:

PS: Keine Sorge ihr Lieben, natürlich wird es auch weiterhin „gesprochene“ Videos geben. Das eine schließt das andere ja nicht aus und der nächste Yoga-Flow ist schon in Planung ;-) An dieser Stelle lasst uns also einfach für all diejenigen freuen, die kein Deutsch verstehen und so auch in den Genuss der Einheiten kommen!

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(und mit Abstand meine absolute Nummer 1)

Du magst die Matte lieber in einem komplett nachhaltigen Shop kaufen?
Schau mal hier:

Mein Meditationskissen:

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MORE MUSIC-ONLY SESSIONS:

15 MIN DAILY STRETCH:

NECK & SHOULDER STRETCH:

BACK PAIN RELIEF STRETCHES:

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EQUIPMENT:

Meine liebste Matte:

Meine Vlogging Cam:

Mein Make Up 100% Bio- bzw Naturkosmetik

Mein neuer Mixer (macht die besten Smoothies ever!)

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Für tägliche Inspiration YOGA, TRAVEL & LIFESTYLE :

* das ist ein Affiliate Link. Wenn du über diesen Link etwas kaufst, erhalte ich eine kleine Provision. Am Preis verändert sich für dich rein gar nichts!! So kannst du diesen Kanal unterstützen und hilfst mir weiterhin kostenlose Aktionen und Videos für euch zu erstellen. Vielen Dank für deinen Support!

[katherinep]

THIS IS NOT A POSTURE this routine has done more than that, it help me SO MUCHHHH 😩mentally and i dont even do yoga. It has been one of my most small consistent habit I've done for the past couple weeks and the more i do it i learn to appreciate every stretch on my body. Thank you 😊 💓 for this video.

[ilovebirkhoff]

You have the only yoga videos that actually calm me and don't make me stress more 😁

[shawndias]

WOW the feeling after it is unbelievable 😍. My back feels so much more open and free

[vladanichiforov]

I did this routine for 3 weeks and I see results. besides the fact that it calms me down, it straightened my posture, at least now when I sit up straight and I don't feel discomfort anymore. Thank you so much!😌

[NguyenThao-sezj]

I can't not get enough of your stretching videos, Mady. I tried 5 minutes, 15 minutes, 30 minutes full body, neck & shoulder, leg and now this one. All of them work so well, I do at least one of them everyday as a form of self care and meditation. By the way, can I ask for an arm stretching video? I've been doing cardio lately and my arms are sored, so i really wish for some stretching that specified on that area. From Vietnam with love <3

[regenerative.agriculture]

I love this video! I have been doing these stretches now for a few weeks now and my back feels better and not so stiff. I like that there is no talking, only calming music and beeps to let you know when to move onto the next stretch. Thank you!

[jessequinlan]

i have intense upper back and shoulder pain as a result of improper chest binding, and this specific routine has been a game changer. i finish this video and i have tears in my eyes from the pain relief 😭 thanks for making so many wonderful, easy to follow along videos ❤

[jesserussell]

Thank you so much Mady for your videos. You are a Godsend. I am 70 years of age and had become very sedentary for some time. I became very stiff in my neck, shoulders and low back, to the point that it even caused tension and pain in my scalp. It would take me several hours after rising in the morning to be able to get around to start my day. Like a miracle, I gained mobility and increased energy from the first time I performed one of your routines and every day these gains are increasing. You are so graceful while performing these routines that it's like a lovely ballet and you are truly an inspiration. I cannot thank you enough and I encourage all my loved ones to try your routines. You have the ability to create positive changes in peoples lives that stay with them for a lifetime. I hope you know this and I hope you never stop. I hope the very best for you in whatever you do. Your videos will be a part of my daily morning routine for the rest of my life and I thank you so much. Al Vita Zein! (Go with health!)

[v.t.]

Liebe Mady, wir, ein Team aus Hebammen und Krankenschwestern, machen regelmäßig deine Übungen, weil uns im Dienst "alles" wehtut. Danke für solch simple Übungen, die einfach Entlastung schaffen.
Liebe Grüße :)

[AngelaDemeter]

Im obsessed with her stretching videos! I do them early morning when the world is still quiet and they are the perfect way to start my day

[denisauntaru]

I'm on one months of this exercises combined with some others for neck hump.
It didn't just improved my posture, but my self confidence also. The most important, I feel healthier mentally, just because I stick to this routine, it made it easier to believe in myself again!!
Thank you

[brillo]

I love that there's no talking, no sound. I can add my own if I want. It's so refreshing. Thank you.

[geraldinega]

Einfach herrlich, dass du es immer wieder schaffst, dass ich mich nach deinem Video einfach nur gut in Körper und Seele fühle. Danke, Mady 💚

[sandrak]

Danke danke danke danke! Habe jahrelang wegen Skoliose mit Rückenschmerzen gekämpft und seit ich fast täglich mit deinen Videos Yoga mache habe ich kaum noch welche - ich bin SO FROH, dass du das machst!

[petunia]

1. mindful shoulder circles 0:20 - 0:51
2. angel wings 1:00 - 1:31
3. cat cow 1:40 - 2:11
4. thoracic rotation R 2:20 - 2:50
5. thoracic rotation L 3:01 -3:30
6. extended puppy pose 3:41 - 4:10
7. sphinx 4:20 - 4:51
8. locust pose 5:01 - 5:31
9. shoulder stretch R 5:41 - 6:11
10. shoulder stretch L 6:21 - 6:51
11. neck stretch 7:01 - 7:46
12. heart opener & easy twist 7:56 - 8:26
13. dynamic camel & leg shake 8:36 - 9:21
14. shoulder bridge 9:31 - 10:01
15. deep relaxation 10:11 - 10:41

[Valentino]

Trying this for a week in hopes for improving my posture
Day 1:✅
Day 2 : ✅
Day 3:✅
Day 4:✅
Day 5:✅
Day 6:✅
Day 7:✅

Results: My back felt better. I used to feel a little pain on my shoulders but now it rarely happens. This workout relaxes me when im stressed. I'll continue doing this workout because its very simple. My posture also started to look better and I noticed that I was breathing easily. Thank you for this vid.

[BuleCintahIndonesia]

This is a really great. She’s take some really good posture correction stretches and wrapped them into a beautiful flow. I’d love a 20min version.

[melanieluzens]

Das ist genau mein Thema! Danke dafür ❤ Eine komplette Yogaroutine zu diesem Thema wäre auch richtig toll, so 20-30 Minuten wären perfekt.

[anikan.]

Diese Stretching Routine ist perfekt nach dem Rückentraining, ich bin so locker danach....danke Mady! ❤️✨

[buikeokon]

Hallo, ich bin eine Schülerin aus Vietnam. Deine Videos sind therapeutisch und ganz nützlich für mich!
Ich bin habe in 2 Wochen einen Eingangstest (Ich werde in Gymnasium gehen, yeh!), auf den vorbereitete ich einem ganzen Jahr. Jetzt muss ich täglich sehr spät am Tisch bleiben zu lernen, deshalb habe ich Rück und Hals- schmerzen. Zum Glück fand ich vor einem halben Jahr dich! Du schaffst dienliche Videos, die ich sehr brauche. Jetzt fühle ich mich wohl, ohne gesundheitliches Problem zu befürchten.
Deine Videos kommen mit guten Qualität, und Musik macht mir immer Spaß.
Nicht so verwandt aber ich lerne gern Deutsch (die Deutsche sind so freundlich und intelligent). Es ist trotzdem so schwer hehe. (bemühe ich mich!!!)