What does this morning workout focus on?

Posture correction and spinal mobility — specifically shoulders, chest, upper back, with secondary attention to core, spine, arms. Morning exercise has unique benefits: a study by Morales-Palomo et al — found morning workouts reduce waist circumference and blood pressure more effectively than afternoon sessions. Sophie Jones designed this 25-minute routine to undo the damage from yesterday's sitting. Tight pecs, weak upper back, compressed spine — that's the modern woman's posture. This fixes it, one rep at a time. This is one of the most effective posture correction exercises sessions in the program.

What equipment do I need for this workout?

You'll need: band, mat. Don't have these? towel, light dumbbells work as substitutes — I've coached women through this with filled water bottles and it works. The resistance is what matters, not the brand. Sophie Jones shows form with standard equipment, but anything that adds load will do. Just make sure it's comfortable to grip — slippery objects and high-intensity moves don't mix. This pairs well with a chest and tricep workout approach. This pairs well with a upper back stretches approach. This pairs well with a best chest exercises approach.

Is this workout suitable for beginners?

Built for beginners. Sophie Jones demonstrates modifications throughout — options like: Use a dressing gown robe if you don't have a band; Go shorter on the band to make resistance tighter. The pace allows you to learn form before adding speed — I always tell new clients: your first month of any program is about neural patterning, not muscle exhaustion. Your brain needs to learn the movement before your body can load it. This workout respects that.

How long is this workout?

Approximately 25 minutes, including warm-up and cool-down. Sophie Jones wastes zero time — 11 exercises, no standing around, no 3-minute rest periods. The ACSM recommends 150 minutes of moderate or 75 minutes of vigorous exercise per week. Two or three of these sessions gets you there. That's 40-60 minutes per week of actual exercise. The rest of your week is yours.

Are there modifications available?

For every exercise. Sophie Jones cues modifications as they come up: Use a dressing gown robe if you don't have a band; Go shorter on the band to make resistance tighter; Add light handheld dumbbells for extra stretch — I'll say this once: using a modification is not failing. It's choosing the version that lets you maintain form for the entire set. A half-range pushup with a flat back beats a full-range pushup with a sagging spine every time. Pick the version where your technique stays clean.

Why should I exercise in the morning?

Because the research says it works differently than afternoon exercise — and the difference matters. Morales-Palomo et al — found morning exercise reduces waist circumference and blood pressure more than the same workout done in the afternoon. A separate study showed morning exercisers had better sleep quality that same night. For women dealing with perimenopause-related sleep disruption, that's not trivial. Your circadian rhythm responds to morning movement. The rest of your day runs better because of it.

Can I do this workout if I have back pain?

These posture-correction exercises are often exactly what back pain needs — weak postural muscles and tight hip flexors are the most common drivers of non-specific lower back pain. A systematic review on posture correction through exercise found active training outperforms passive bracing. But 'back pain' covers a wide range. If you have sharp, shooting pain, numbness, or a recent injury — see your doctor first. For the dull, desk-job ache that builds up by 3 PM? This is your medicine.

How long before I see posture improvements?

Most women notice a difference within 2-3 weeks of consistent practice. Not structural change — that takes months. But you'll catch yourself sitting taller. Your shoulders will feel less hunched at your desk. The Pilates posture research shows measurable improvements in spinal alignment after 8-12 weeks of regular practice. Sophie Jones designed this series as a progressive program, so stick with it. Your body spent years learning bad posture. Give it more than a week to relearn good posture.

Exercises To Improve Posture | Fix Your Posture #1

Exercise Breakdown

11 exercises in Workout 1

Warm-up3 exercises

2m 38s

5:00

Shoulder Rotations

“Trying to get a full range of motion here, opening out the shoulders.”

shoulderschest

low

6:01

Band Shoulder Dislocates

“Bringing it up and round and just feeling that stretch through the shoulders.”

shoulderschestarms

low

7:01

Alternating Shoulder Rotations

“One's gonna go forward, one's gonna go back.”

shoulders

low

Strength4 exercises

7m 57s

11:00

Wall Angels

“Belly button drawn in towards the spine to keep yourself close to the wall.”

upper backshoulderscore

medium

13:01

Band Pull-Aparts (External Rotation)

“Small little movement, just keep going.”

upper backshoulders

medium

14:41

Y-T-W Scapular Retractions

“Squeezing through the armpits as you do this (W).”

upper backshouldersglutescore

medium

17:01

Dead Bug (Arm Focus)

“Roll the pelvis underneath, pressing the belly button toward the spine.”

coreshoulderschest

medium

Flexibility2 exercises

2m 48s

7:41

Cat-Cow

“Take a nice deep breath in as you extend on the spine.”

spineupper backcore

low

9:01

Child's Pose with Side Stretch

“Pushing through the armpits, through the chest, as I push down towards the floor.”

upper backshoulderschestspine

low

Cool-down1 exercise

1m 44s

20:51

Cobra to Child's Pose Flow

“Really try and pull the shoulder blades back and down in cobra.”

spineupper backshoulderschest

low

breathing1 exercise

1m 10s

19:40

Deep Core Breathing

“Big, deep breath, expanding from the ribs, expanding from the tummy.”

corechest

low

Muscles Targeted

Primary

shoulderschestupper back

Secondary

corespinearms

Equipment & Modifications

Equipment Needed

band
mat

Don't Have Equipment?

You can substitute with:

towellight dumbbellsthick towelcarpet

Available Modifications

Use a dressing gown robe if you don't have a band
Go shorter on the band to make resistance tighter
Add light handheld dumbbells for extra stretch
Legs bent or extended

Coaching Highlights from Sophie Jones

“Pushing through the armpits, through the chest, as I push down towards the floor — I tell every new client the same thing: if you can't feel the muscle working, slow down until you can. Speed is not the goal.”
Form

“Squeezing through my glutes a little bit to keep my hips pushed onto the floor. This is non-negotiable — I've seen the injury that happens when you skip this step, and it's not worth the two extra reps.”
Safety

“Sophie teaches like a physiotherapist who happens to coach workouts. Every cue has anatomical intent behind it. When she says 'feel the connection,' she means a specific muscle-brain pathway.”
Form

Health Benefits

Desk workers. Phone-scrollers. Anyone who wakes up feeling like they slept in a pretzel. If your upper back rounds forward, your neck aches by noon, and your hips feel locked after sitting — this 25-minute morning routine with Sophie Jones addresses exactly that pattern. Women in their 30s and 40s dealing with early postural changes from pregnancy, breastfeeding, or simply years of computer work will notice the difference within two weeks. It's not dramatic exercise. It's the maintenance your spine never got.

depression

90% relevant

endorphin release; BDNF increase; serotonin boost; dopamine via goal completion

marriage strain

90% relevant

stress reduction through parasympathetic activation; emotional regulation and mindfulness; endorphin release for mood elevation; structured routine for stability and self-care; improved body awareness and interoception

divorce consideration

90% relevant

stress reduction through parasympathetic activation; endorphin release for mood elevation; establishing routine and structure during a period of upheaval; improving self-efficacy and body awareness; gentle energy boost without overstimulation

relationship communication breakdown

90% relevant

Stress reduction through parasympathetic nervous system activation; Improved emotional regulation and self-awareness; Enhanced body-mind connection to process emotions; Endorphin release for mood elevation and resilience; Establishment of a consistent self-care routine

motherhood burnout

90% relevant

Parasympathetic nervous system activation to reduce stress and anxiety; Improved body awareness and interoception to reconnect with self; Gentle strength building to combat physical fatigue and improve posture; Cortisol regulation through morning movement and mindful practices; Pelvic floor and core stability to address common postpartum physical stressors