YWTL Posture Exercise - FRONT VIEW
Exercise configuration details
Exercise Steps
Step 1: STANDING POSITION
ID: STEP_1_STANDING_POSITION
Description:
Feet shoulder-width apart Knees slightly bent Core lightly engaged Chest open Shoulders relaxed Head neutral
Time: 2.0%
Step 2: Y POSITION
ID: STEP_2_Y_POSITION
Description:
Raise arms diagonally forward (135-150°) Hold 5 seconds Lower slowly Squeeze shoulder blades
Time: 4.0%
Step 3: T POSITION
ID: STEP_3_T_POSITION
Description:
Raise arms perpendicular to body (90°) Hold 5 seconds Lower slowly Squeeze shoulder blades
Time: 6.0%
Step 4: W POSITION
ID: STEP_4_W_POSITION
Description:
Raise arms with elbows bent (90°/90°) Forearms pointing UPWARD (like goalpost) Hold 5 seconds Lower slowly Squeeze shoulder blades
Time: 8.0%
Step 5: L POSITION
ID: STEP_5_L_POSITION
Description:
Raise arms with elbows bent (90°/90°) Forearms pointing FORWARD (like L shape) Hold 5 seconds Lower slowly Squeeze shoulder blades
Time: 10.0%
Step 6: STANDING POSITION
ID: STEP_1_STANDING_POSITION_REP2
Description:
Feet shoulder-width apart Knees slightly bent Core lightly engaged Chest open Shoulders relaxed Head neutral
Time: 12.0%
Step 7: Y POSITION
ID: STEP_2_Y_POSITION_REP2
Description:
Raise arms diagonally forward (135-150°) Hold 5 seconds Lower slowly Squeeze shoulder blades
Time: 14.0%
Step 8: T POSITION
ID: STEP_3_T_POSITION_REP2
Description:
Raise arms perpendicular to body (90°) Hold 5 seconds Lower slowly Squeeze shoulder blades
Time: 16.0%
Step 9: W POSITION
ID: STEP_4_W_POSITION_REP2
Description:
Raise arms with elbows bent (90°/90°) Forearms pointing UPWARD (like goalpost) Hold 5 seconds Lower slowly Squeeze shoulder blades
Time: 18.0%
Step 10: L POSITION
ID: STEP_5_L_POSITION_REP2
Description:
Raise arms with elbows bent (90°/90°) Forearms pointing FORWARD (like L shape) Hold 5 seconds Lower slowly Squeeze shoulder blades
Time: 20.0%
Step 11: STANDING POSITION
ID: STEP_1_STANDING_POSITION_REP3
Description:
Feet shoulder-width apart Knees slightly bent Core lightly engaged Chest open Shoulders relaxed Head neutral
Time: 22.0%
Step 12: Y POSITION
ID: STEP_2_Y_POSITION_REP3
Description:
Raise arms diagonally forward (135-150°) Hold 5 seconds Lower slowly Squeeze shoulder blades
Time: 24.0%
Step 13: T POSITION
ID: STEP_3_T_POSITION_REP3
Description:
Raise arms perpendicular to body (90°) Hold 5 seconds Lower slowly Squeeze shoulder blades
Time: 26.0%
Step 14: W POSITION
ID: STEP_4_W_POSITION_REP3
Description:
Raise arms with elbows bent (90°/90°) Forearms pointing UPWARD (like goalpost) Hold 5 seconds Lower slowly Squeeze shoulder blades
Time: 28.0%
Step 15: L POSITION
ID: STEP_5_L_POSITION_REP3
Description:
Raise arms with elbows bent (90°/90°) Forearms pointing FORWARD (like L shape) Hold 5 seconds Lower slowly Squeeze shoulder blades
Time: 30.0%
Step 16: STANDING POSITION
ID: STEP_1_STANDING_POSITION_REP4
Description:
Feet shoulder-width apart Knees slightly bent Core lightly engaged Chest open Shoulders relaxed Head neutral
Time: 32.0%
Step 17: Y POSITION
ID: STEP_2_Y_POSITION_REP4
Description:
Raise arms diagonally forward (135-150°) Hold 5 seconds Lower slowly Squeeze shoulder blades
Time: 34.0%
Step 18: T POSITION
ID: STEP_3_T_POSITION_REP4
Description:
Raise arms perpendicular to body (90°) Hold 5 seconds Lower slowly Squeeze shoulder blades
Time: 36.0%
Step 19: W POSITION
ID: STEP_4_W_POSITION_REP4
Description:
Raise arms with elbows bent (90°/90°) Forearms pointing UPWARD (like goalpost) Hold 5 seconds Lower slowly Squeeze shoulder blades
Time: 38.0%
Step 20: L POSITION
ID: STEP_5_L_POSITION_REP4
Description:
Raise arms with elbows bent (90°/90°) Forearms pointing FORWARD (like L shape) Hold 5 seconds Lower slowly Squeeze shoulder blades
Time: 40.0%
Step 21: STANDING POSITION
ID: STEP_1_STANDING_POSITION_REP5
Description:
Feet shoulder-width apart Knees slightly bent Core lightly engaged Chest open Shoulders relaxed Head neutral
Time: 42.0%
Step 22: Y POSITION
ID: STEP_2_Y_POSITION_REP5
Description:
Raise arms diagonally forward (135-150°) Hold 5 seconds Lower slowly Squeeze shoulder blades
Time: 44.0%
Step 23: T POSITION
ID: STEP_3_T_POSITION_REP5
Description:
Raise arms perpendicular to body (90°) Hold 5 seconds Lower slowly Squeeze shoulder blades
Time: 46.0%
Step 24: W POSITION
ID: STEP_4_W_POSITION_REP5
Description:
Raise arms with elbows bent (90°/90°) Forearms pointing UPWARD (like goalpost) Hold 5 seconds Lower slowly Squeeze shoulder blades
Time: 48.0%
Step 25: L POSITION
ID: STEP_5_L_POSITION_REP5
Description:
Raise arms with elbows bent (90°/90°) Forearms pointing FORWARD (like L shape) Hold 5 seconds Lower slowly Squeeze shoulder blades
Time: 50.0%
Step 26: STANDING POSITION
ID: STEP_1_STANDING_POSITION_REP6
Description:
Feet shoulder-width apart Knees slightly bent Core lightly engaged Chest open Shoulders relaxed Head neutral
Time: 52.0%
Step 27: Y POSITION
ID: STEP_2_Y_POSITION_REP6
Description:
Raise arms diagonally forward (135-150°) Hold 5 seconds Lower slowly Squeeze shoulder blades
Time: 54.0%
Step 28: T POSITION
ID: STEP_3_T_POSITION_REP6
Description:
Raise arms perpendicular to body (90°) Hold 5 seconds Lower slowly Squeeze shoulder blades
Time: 56.0%
Step 29: W POSITION
ID: STEP_4_W_POSITION_REP6
Description:
Raise arms with elbows bent (90°/90°) Forearms pointing UPWARD (like goalpost) Hold 5 seconds Lower slowly Squeeze shoulder blades
Time: 58.0%
Step 30: L POSITION
ID: STEP_5_L_POSITION_REP6
Description:
Raise arms with elbows bent (90°/90°) Forearms pointing FORWARD (like L shape) Hold 5 seconds Lower slowly Squeeze shoulder blades
Time: 60.0%
Step 31: STANDING POSITION
ID: STEP_1_STANDING_POSITION_REP7
Description:
Feet shoulder-width apart Knees slightly bent Core lightly engaged Chest open Shoulders relaxed Head neutral
Time: 62.0%
Step 32: Y POSITION
ID: STEP_2_Y_POSITION_REP7
Description:
Raise arms diagonally forward (135-150°) Hold 5 seconds Lower slowly Squeeze shoulder blades
Time: 64.0%
Step 33: T POSITION
ID: STEP_3_T_POSITION_REP7
Description:
Raise arms perpendicular to body (90°) Hold 5 seconds Lower slowly Squeeze shoulder blades
Time: 66.0%
Step 34: W POSITION
ID: STEP_4_W_POSITION_REP7
Description:
Raise arms with elbows bent (90°/90°) Forearms pointing UPWARD (like goalpost) Hold 5 seconds Lower slowly Squeeze shoulder blades
Time: 68.0%
Step 35: L POSITION
ID: STEP_5_L_POSITION_REP7
Description:
Raise arms with elbows bent (90°/90°) Forearms pointing FORWARD (like L shape) Hold 5 seconds Lower slowly Squeeze shoulder blades
Time: 70.0%
Step 36: STANDING POSITION
ID: STEP_1_STANDING_POSITION_REP8
Description:
Feet shoulder-width apart Knees slightly bent Core lightly engaged Chest open Shoulders relaxed Head neutral
Time: 72.0%
Step 37: Y POSITION
ID: STEP_2_Y_POSITION_REP8
Description:
Raise arms diagonally forward (135-150°) Hold 5 seconds Lower slowly Squeeze shoulder blades
Time: 74.0%
Step 38: T POSITION
ID: STEP_3_T_POSITION_REP8
Description:
Raise arms perpendicular to body (90°) Hold 5 seconds Lower slowly Squeeze shoulder blades
Time: 76.0%
Step 39: W POSITION
ID: STEP_4_W_POSITION_REP8
Description:
Raise arms with elbows bent (90°/90°) Forearms pointing UPWARD (like goalpost) Hold 5 seconds Lower slowly Squeeze shoulder blades
Time: 78.0%
Step 40: L POSITION
ID: STEP_5_L_POSITION_REP8
Description:
Raise arms with elbows bent (90°/90°) Forearms pointing FORWARD (like L shape) Hold 5 seconds Lower slowly Squeeze shoulder blades
Time: 80.0%
Step 41: STANDING POSITION
ID: STEP_1_STANDING_POSITION_REP9
Description:
Feet shoulder-width apart Knees slightly bent Core lightly engaged Chest open Shoulders relaxed Head neutral
Time: 82.0%
Step 42: Y POSITION
ID: STEP_2_Y_POSITION_REP9
Description:
Raise arms diagonally forward (135-150°) Hold 5 seconds Lower slowly Squeeze shoulder blades
Time: 84.0%
Step 43: T POSITION
ID: STEP_3_T_POSITION_REP9
Description:
Raise arms perpendicular to body (90°) Hold 5 seconds Lower slowly Squeeze shoulder blades
Time: 86.0%
Step 44: W POSITION
ID: STEP_4_W_POSITION_REP9
Description:
Raise arms with elbows bent (90°/90°) Forearms pointing UPWARD (like goalpost) Hold 5 seconds Lower slowly Squeeze shoulder blades
Time: 88.0%
Step 45: L POSITION
ID: STEP_5_L_POSITION_REP9
Description:
Raise arms with elbows bent (90°/90°) Forearms pointing FORWARD (like L shape) Hold 5 seconds Lower slowly Squeeze shoulder blades
Time: 90.0%
Step 46: STANDING POSITION
ID: STEP_1_STANDING_POSITION_REP10
Description:
Feet shoulder-width apart Knees slightly bent Core lightly engaged Chest open Shoulders relaxed Head neutral
Time: 92.0%
Step 47: Y POSITION
ID: STEP_2_Y_POSITION_REP10
Description:
Raise arms diagonally forward (135-150°) Hold 5 seconds Lower slowly Squeeze shoulder blades
Time: 94.0%
Step 48: T POSITION
ID: STEP_3_T_POSITION_REP10
Description:
Raise arms perpendicular to body (90°) Hold 5 seconds Lower slowly Squeeze shoulder blades
Time: 96.0%
Step 49: W POSITION
ID: STEP_4_W_POSITION_REP10
Description:
Raise arms with elbows bent (90°/90°) Forearms pointing UPWARD (like goalpost) Hold 5 seconds Lower slowly Squeeze shoulder blades
Time: 98.0%
Step 50: L POSITION
ID: STEP_5_L_POSITION_REP10
Description:
Raise arms with elbows bent (90°/90°) Forearms pointing FORWARD (like L shape) Hold 5 seconds Lower slowly Squeeze shoulder blades
Time: 100.0%
Basic Information
Exercise ID(s):
a7049faa-26c0-47fe-b551-231e22195191
c2c3aed3-9da8-4177-96c2-6565ba2a5ca2
a8138376-0acd-42a6-bc52-44b39e9dcb72
ec9450e7-31f8-4e9a-8d99-2c3d215b80c6
a32430fe-403b-40bf-a8bc-a95582a4adb7
Total Steps: 50
Config File:
ywtl_posture_exercise_front_view.yaml
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