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So, the first week of our 30-day challenge for building a good posture and finding your balance has come to an end. Now is the perfect time to reflect and to take stock of what we have done so far.

Today's programme for correcting your posture and restoring your vertical balance looks like this: 1 minute of the Japanese bow, 2 minutes of spinal cord breathing (SCB) and 2 minutes of opening the chest (or 1 minute twice a day). After the exercise you do sitting on a chair, be sure to do 2 minutes of grounding, and then add 2 minutes of freeing the neck (an extra version of SCB) to your set. The point of this exercise is to activate the muscles of the back, the shoulder girdle and the neck in

​Day five. Opening the chest.

Day four. Adding “spinal cord breathing”