At Home
Do this routine daily — morning or evening, 10–15 minutes. No equipment needed.
Slouch-Overcorrect
Posture Correction
Dose: ×10 reps whenever you notice you've been slouching
Chin Tuck (Seated)
Retraction in Sitting
Dose: ×10 reps · After every prolonged screen or phone session
Standing Backbend
Extension in Standing
Dose: ×5–10 reps · 2–3 times daily · Use for desk micro-breaks
Glute Bridge
Hip Extension in Supine
Dose: 3×15 · 3×/week
Foundational posterior chain — complements all MDT directions.
Bird Dog
Quadruped Opposite Arm/Leg Extension
Dose: 3×10 each side · 3×/week
Safe for all directions — promotes lumbar stability without loading the disc.
Hip Flexor Stretch
Kneeling Iliopsoas Stretch
Dose: 2×60 sec each side · Daily
Critical for desk workers — tight hip flexors load the lumbar spine.
Hamstring Stretch
Supine Hamstring Stretch
Dose: 2×60 sec each side · Daily
Reduces posterior chain tension that contributes to lumbar loading during sitting.