Exercise Atlas

Morning

Every day · about 15 min

Orofacial set first, posture wake-up after. Nasal breathing throughout all four mouth drills.

Tongue-to-palate suction hold

10 s hold × 10

Fixestongue posture; gives the tongue its default home on the palate

Whole tongue suctioned to the roof, back third included.
Lips closed, jaw relaxed, breathe through the nose.

Ingrid Seibert · 0:48 · open on YouTube ↗

Palatal press

5 s press × 10

Fixestongue strength, so the rest posture holds itself all day

Press the tongue firmly up into the roof, teeth slightly apart.
No jaw clenching; the tongue does the work.

The Center for TMJ & Sleep Apnea · 1:49 · open on YouTube ↗

Lip-seal hold

10–20 s × 10

Fixesmouth hanging open; builds an effortless lip seal

Lips together without pressing the teeth together.
If it burns around the mouth, that is the target muscle.

Metro Physiotherapy · 5:19 · open on YouTube ↗

Nasal breathing reset

4 s in · 6 s out × 10

Fixesmouth-breathing habit; calmer default breathing

In and out through the nose only.
Belly rises before the chest.

Michelle Kenway · 0:56 · open on YouTube ↗

Chin tuck

× 10

Fixesforward head; un-buries the jawline

Glide the head straight back; no tilting up or down.
Make a gentle double chin, hold 2 s, release.

Bob & Brad · 4:41 · open on YouTube ↗

Wall slide

× 10

Fixesrounded shoulders; wakes up lower traps + serratus

Back, elbows and wrists against the wall the whole way.
Slide W to Y without the low back arching off.

BackSpace Chiropractic · 1:31 · open on YouTube ↗

Foot + hip program

Mon · Wed · Fri · 30 min

The RCT dose: at least 6 weeks, 3 sessions per week. Barefoot for all of it. Hips and feet are one program; the research ranked hip work ahead of foot drills for rebuilding the arch.

Short foot

3 × 10 each side

Fixesflat arches; rebuilds the foot's intrinsic dome

Draw the ball of the foot toward the heel; the arch dome rises.
Toes stay long and relaxed, never curled.

Elevate Chiropractic · 3:50 · open on YouTube ↗

Posterior tibialis inversion

3 × 10 each side

Fixesflat arches; the muscle that holds the arch up under load

Band anchored; sweep the forefoot inward, 3 s slow return.
The single highest-leverage arch builder in the research.

Ortho Eval Pal, Paul Marquis PT · 1:18 · open on YouTube ↗

Towel curl

3 sets

Fixesflat arches; toe-flexor strength

Scrunch the towel toward you with the toes; heel stays planted.
Slow and full; reset the towel between sets.

AskDoctorJo · 0:23 · open on YouTube ↗

Toe splay

5 s hold × 10

Fixesthe crammed pinky; restores nerve control and spread

Spread all five toes wide, hold, relax.
The pinky is the project; it barely moves at first. Normal.

IPA Physio · 1:06 · open on YouTube ↗

Clamshell

3 × 12 each side

Fixesduck-foot gait + arch collapse; glute med controls the leg line

Feet stay together; top knee opens.
Pelvis stacked; do not roll backward to fake range.

AskDoctorJo · 0:33 · open on YouTube ↗

90/90 hip switch

5–10 each way

Fixesduck-foot gait; unlocks rotation in both hips

Knees sweep side to side like wipers; feet stay wide.
Sit tall as the knees land; no hands if you can.

Simone Sports Performance · 1:08 · open on YouTube ↗

Seated hip internal rotation

5–10 each · +1 set right

Fixesthe right-foot turnout; the internal rotation that hip is missing

Knee stays pinned; only the foot swings outward.
Extra set on the right hip; it drives the right-foot turnout.

Mobility Doc · 2:12 · open on YouTube ↗

Half-kneeling iliopsoas stretch

2 × 45 s each

Fixesanterior pelvic tilt; part of the top-ranked flatfoot combo

Tuck the pelvis first, then shift the hips forward.
Feel it in the front of the kneeling-side hip, not the low back.

B3 Physical Therapy · 1:11 · open on YouTube ↗

Wall calf stretch

3 × 30 s each

Fixestight calves that collapse the arch and limit ankle motion

Rear leg straight, heel glued to the floor, lean in.
Bend the rear knee slightly on the last set to reach the soleus.

Dr. Brian Abelson · open on YouTube ↗

Single-leg balance

3 × 30 s each

Fixeswires the new arch + hip control into standing and gait

Barefoot, soft knee, arch actively lifted, eyes forward.
Too easy? Close your eyes or stand on a folded towel.

Fitness Pain Free · open on YouTube ↗

Lifting accessories

4 days per week · in every session

Main lifts stay as programmed. These three are the posture-critical extras that make muscle gain fix the rounded shoulders instead of feeding them.

Face pull

3 × 15–20

Fixesrounded shoulders; rear delts + mid traps to balance the pressing

Rope to the forehead, elbows high and wide.
Finish by squeezing the shoulder blades down and together.

JPS Health & Fitness · open on YouTube ↗

Band pull-apart

3 × 15–20

Fixesrounded shoulders; scapular endurance

Arms straight; pull the band to the chest line.
Shoulder blades together; no shrugging.

Sports Rehab Expert · open on YouTube ↗

Single-leg RDL · barefoot

2 × 8 each side

Fixeshamstring + glute muscle, and the arch working under load

Hinge at the hip; torso and rear leg move as one line.
Barefoot so the arch works under load; this is where the foot program meets the barbell.

Squat University · open on YouTube ↗

Evening

Every day · about 10 min

Stretch what the day shortened, then let the toe spacers work while you do something else.

Doorway pec stretch

2 × 45 s

Fixestight pecs pulling the shoulders forward

Forearms on the frame, elbows just below shoulder height.
Step through until the chest opens; no pinching in the shoulder.

MedBridge · open on YouTube ↗

Toe spacers in

15–30 min

Fixesthe crammed pinky; passive re-spacing while you relax

While reading or watching something; build up time gradually.
Correct Toes types can be worn walking, inside wide toe-box shoes.

Naboso, Dr. Emily Splichal DPM · open on YouTube ↗