Day 30: Do 3 Wall Sits, 3 Downward Facing Dog Exercises, 2 Cobra Poses, 2 Minute Chest Stretches and 3 Chin Tucks

This is it folks. This is the last day of the challenge. YOU DID IT! Let's go out with a bang...

  • Hold 3 Wall Sit for 15 seconds each.
  • Do the Downward Facing Dog Exercise 3 times.
  • Follow this up with 2 Cobra Poses. Hold for 10 seconds each.
  • Once in the morning and evening, do the chest stretches for 2 minutes.
  • Throughout the day get in your 3 Chin Tucks.

How To Do Wall Sits 

  1. Start by placing your back flat against the wall.
  2. Your feet should be firmly on the ground about 2 inches away from the wall and shoulder-length apart.
  3. Slowly slide your back down the wall until your knees are at a 90-degree angle. Move your feet out to help your knees make this 90-degree angle. Your knees need to be above your ankles, not in front of them. Make sure your weight is in your heels.
  4. Take deep, slow breaths and hold this position for 10 seconds. Then slowly stand up and rest for 10 seconds. Do not slide down the wall as you could injure your knees.
  5. Repeat this twice.

Wall Sit Alternative #1: Half Wall Sit

To decrease the intensity of the exercise, don’t slide down the wall as far. Instead slide down until your knees are at a 45-degree. 

Wall Sit Alternative #2: Exercise Ball Wall Sit

To make the exercise more comfortable, place an exercise ball between you and the wall and rest your back on it. Make sure your knees are still at an angle in which they don’t extend beyond the ankles. 

Wall Sit Alternative #3: Less-Time Wall Sit

If holding this pose for 10-15 second is too long, scale back the time and slowly build up to the suggested time as you get stronger.

How To Do Downward Facing Dog Exercises 

  • Start on all fours.
  • Lift your hips toward the ceiling.
  • Stretch your heels and firmly place them on the ground.
  • Let your head drop, so your neck is elongated.
  • Breathe in and out.
  • Repeat this exercise 5 times.

Alternative #1: Half Downward Facing Dog

If you can’t place your heels on the ground, don’t worry, just push your heels as close to the ground as you can. If you feel tension, add a light bend to your knees. Remember don’t push your body to the point of injury.

Alternative #2: Kneeling Downward Facing Dog

Place your knees on the ground and leave them there. Keeping your hips up, extend your arms out in front of you so your head faces down toward the mat and your neck is extended.

Alternative #3: Wall Dog Modification

Facing the wall, stand 3-4 feet away from it. Place your hands on the wall, shoulder width apart, with your arms straight out from your shoulders. Stand with your feet, hip distance apart. Slowly draw your hips back and lower your head and torso. Keep your legs straight. Make sure your back doesn’t dip down or round. Slowly sink down into it until your back is parallel to the floor. Go slowly, if you can’t have your back parallel to the floor then stop where you feel a good stretch. Activate your core and draw it in towards your spine. Continue to take deep slow breaths in and out.

How to do Cobra Pose

  1. Lay on your stomach with your legs extended behind you. Have your palms flat on the ground under your shoulders. Bend your elbows so they are pointing back and hug them into your sides. 
  2. Keeping your hips on the ground, inhale through your nose and slowly lift your chest and head up off the floor. Keep your gaze forward towards the floor. Roll your shoulders back so they are away from your ears. Keep your ribs low to the floor and make sure your elbows are close to your ribs. Press the tops of your feet and thighs into the ground. Only straighten your arms as far as you can stretch. Do not push yourself here, be gentle.
  3. Hold this pose for 10 seconds and then release.

Alternative #1: Half Cobra

If it is uncomfortable to straighten your arms, you have sensitive wrists, or lower back pain, instead plant your forearms on the ground. Make sure your elbows are under your shoulders. Slowly lift your chest off the floor as you breathe in and remember to keep your forearms on the ground. Lift yourself up to the point where you just start to feel a stretch in your lower back.

How To Do Chest Stretches 

  • Stand up straight.
  • Reach your arms behind you and interlace your fingers, so your hands are joined.
  • Keep your neck neutral, and your eyes focused forward.
  • Lift your chest toward the ceiling while taking deep breaths.
  • Repeat this exercise for 5 minutes in the morning and evening.

Alternative #1: Stretch Strap Assistance

If you can’t interlace your fingers, take a stretch strap or a towel in one hand, reach behind you with your hands, grab the other side of the stretch strap with your other hand and stretch that way. 

Blue RangeMaster Stretch Strap

RangeMaster Stretch Strap

Overall Rating: 4.5/5

Gentle, prolonged stretches are simplified with the RangeMaster® Stretch Strap. Six feet of durable nylon webbing is complemented with tough elastic loops stitched in that provide anchoring position for feet and/or hands. The one-inch-wide strap comes with several exercise routines in a user guide.

The greatest feature of the RangeMaster Stretch Strap is the 'center loop' making it easy to find stretching balance!

Alternative #2: Half Chest Stretch

No strap or towel? Just reach back with your hands and bring them as close together as you can. 

Chin Tucks

How to do Chin Tucks

  1. Stand with your back against the wall, heels touching the base of the wall, and place one hand on the small of your back. Have your palm against the wall and activate your core muscles.  

  2. Without arching your back, work to see if the base of your skull can touch the wall. As you work towards this, your chin should tuck into your chest.

  3. If the base of your skull cannot touch the wall, your posture is off track. Do not worry, this is what you are here to solve! 

  4. If you feel a stretch in the front of your neck and down into your upper back, this is the perfect exercise for you to continue to repeat.  

  5. Hold this stretch for 10-20 seconds 3 times throughout the day. 

  6. This is an exercise you should be doing daily throughout this challenge to in turn make it a habit for yourself. 

  7. Driving to work or the grocery store? You can also do this in the car while sitting. Make sure you do not arch your back. Work the base of your skull to your headrest as your chin tucks into your chest. 


You’ve completed the RangeMaster 30-Day Posture Challenge! Give yourself a high five, pat on the back, thumbs up! You did it! We are so proud of you! We hope your body is feeling better than when you first began this journey. Thank you for sticking with us and working to get your body into better alignment!

Remember, to keep practicing these techniques and poses to maintain good posture for the years to come. At RangeMaster, our goal is to make sure you get back to the activities you love in life. We hope you gained more knowledge about posture and take these tips and techniques with you. Monitor your posture! The Posture Challenge is here as a reference for you whenever you feel your improved posture sinking back into old poor posture habits. Keep practicing these simple, quick techniques so you can develop new habits and help your body stay in healthy alignment as you age. 

Be sure to share this with a friend!

Thank you for joining the RangeMaster Team on getting our bodies aligned! 

You finished the RangeMaster Posture Challenge!

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