Straighten Up is an ongoing community service initiative of the ACA, and is an easy and enjoyable everyday program to improve your health and the way your body functions.
Consisting of a set of simple exercises and taking just three minutes to complete, Straighten Up will help improve posture, stabilise core muscle groups, enhance health and prevent spinal disability.
The exercises can be undertaken by Australians of all ages with a special program tailored for children.
The exercises can be completed at any time of day but are most beneficial when they form part of a daily routine. It’s hoped that over time all Australians will take a few minutes every day to care for their spinal health, just as they do for their dental health.
Studies conducted overseas indicate that 90% of people who adopted the exercises as part of their daily routine reported a postural improvement. Approximately 80% reported that their backs are more comfortable and that they have better core stability after practicing the activities for several weeks.
Straighten Up App
The Straighten Up app is no longer available for download or use, and has now been officially retired. We apologise for any inconvenience this may cause and thank you for your support over the years.
Straighten Up Exercise Program
A three minute daily exercise program to help improve your spinal health and the way your body functions.
A – Star Series Warm Up
INNER WINNER
1. Straighten Up. Stand tall in the Inner Winner posture. Ears, shoulders, hips, knees and ankles should be in a straight line. Pull your belly button in towards your spine.
STAR
2A. From the Inner Winner posture, spread your arms and legs into the Star. Facing forward, place one hand in the air with the other at your side.
TILTING STAR
2B. Breathe in as you slowly stretch one arm overhead, while slowly bending your entire spine to the opposite side and sliding the other hand down your thigh. Relax at the end of the stretch, breathing out and in again. Perform slowly twice to each side. Easy does it.
TWIRLING STAR
3. In the Star position with belly button drawn inwards, gently turn your head to look at one hand. Slowly twist your entire spine to watch your hand as it goes behind you. Relaxing in this position breathe out and in. Perform slowly twice to each side. Enjoy the slow gentle stretch.
HANDS UP
4A. From the Star position, raise your arms in hands up position.
TWISTING STAR
4A. Bring your left elbow across your torso toward your right knee. Repeat the movement using your right elbow and left knee. Remain upright as you continue to alternate sides for 15 seconds. Breathe freely. Enjoy.
B – Flying Friends Posture
5A. Let your head hang loosely forward, and gently roll it from one side to the other.
5B. Using your fingers, gently massage the area just below the back of your head. Move down to the base of your neck.
TRAP
5C. Then relax your shoulders and slowly roll them backwards and forwards. Enjoy for 15 seconds.
THE EAGLE
6. In the Inner Winner posture, bring your arms out to the sides and gently draw your shoulder blades together. Breathe in as you slowly raise your arms, touching your hands together above your head. Slowly lower your arms to your sides as you breathe out. Perform 3 times.
7A. Next, make small backwards circles with your hands and arms drawing your shoulder blades together.
HUMMING BIRD
7B. Sway gently from side to side in the Hummingbird. Enjoy for 10 seconds.
BUTTERFLY
8. Place your hands behind your head & gently draw your elbows backwards. Slowly and gently press your head backwards & resist with your hands for a count of 2 and release. Breathe freely. Perform 3 times. Now relax your neck. Gently massage the back of your neck & head as you relax your stomach region with slow, easy breathing.
C – Core Balance & Wrap
TIGHT ROPE
9. Stand in the Inner Winner position with your belly button drawn in. Take a step forward as if on a tight rope. Make sure your knee is over your ankle and not over your toes. Allow the heel of your back foot to lift. Balance in this position for 20 seconds. Repeat on the opposite side.
BANGING THE GONG
10. Standing tall in Inner Winner posture with your feet wider than shoulders, gently rotate your trunk from side to side. Easy does it. Let your arms flop loosely, as you shift your weight from knee to knee. Swing gently from side to side. Breathe calmly and deeply. Enjoy for 15 seconds.
THE SWORD
11. Stand in the Star position, keeping your stance wide with your belly button in. Turn your foot outward as you shift your weight to one side. Feel the groin area gently stretching. Place your knee over ankle and elbow above your knee as you extend your arm, torso, and ribs. Easy does it. Older adults should place their hand (instead of elbow) on their knee. Stretch for 10 seconds to each side.
SHAKING IT LOOSE
12. Shake limbs loosely for 15 seconds. This one is pure fun.