Standing at Wall with Block

How to do it

1. 1

   1. Stand with your back against a wall, feet hip-width apart and about 6 inches away from the wall.

2. 2

   2. Place a posture block (or firm pillow) between your upper back and the wall, positioning it at mid-back level.

3. 3

   3. Gently press your lower back, head, and shoulders into contact with the wall while maintaining natural curves.

4. 4

   4. Relax your arms at your sides with palms facing forward and shoulders drawn down and back.

5. 5

   5. Take slow, deep breaths and hold this position, feeling your spine lengthen and decompress against the wall.

6. 6

   6. Maintain alignment by checking that your head, shoulders, and hips are all touching or nearly touching the wall.

Benefits

• Decompresses the spine and relieves pressure on intervertebral discs
• Resets neural patterns for proper upright posture and spinal alignment
• Reduces upper back and neck tension by reinforcing shoulder blade positioning

Common mistakes

• Pressing the lower back too hard into the wall, which creates excessive lumbar curve instead of allowing natural alignment
• Allowing the head to drift forward away from the wall instead of gently engaging it with the wall contact
• Positioning the block too high or too low on the back rather than at mid-back level for optimal spinal reset