Been Sitting for Hours? Do This to Reset Your Posture Long hours at a desk, in the car, or on the couch? Your body adapts—but not in a good way. The hip flexors—especially the psoas—get tight and shortened. Your glutes weaken, your pelvis tilts forward (anterior tilt), and your alignment gets thrown off. That shift doesn’t stop at your hips. It affects your entire posture: • Low back overcompensates • Upper back rounds • Shoulders collapse • Neck tension builds Here’s one simple move you can do right now to start reversing those effects and bring your body back into balance. What this move does: • Activates your upper and mid-back (rhomboids, lower traps) • Opens the chest and shoulders • Realigns the head, neck, and shoulders • Mobilizes the thoracic spine and strengthens your postural chain Want the full routine? Start your FREE 3-day trial of my Posture App and unlock the Desk Job Program—plus 50+ other on-demand routines for posture, mobility, and pain relief. Click the link in my bio to get started, or comment “Get started” and I’ll send it your way. Big thanks to @anatomy.of.motion for the graphic breakdown! #Psoas #TightPsoas #TightHipFlexors #PsoasStretch #HipMobility #AnteriorPelvicTilt #FixYourPosture #PostureReset #PelvicAlignment #MobilityStretch #PostureRelief #PostureGuyMike #DeskJobRecovery #PostureCorrection #HipFlexorRelief #SpinalAlignment #PainFreeMovement #PostureMatters #StretchToFix #PostureAwareness #SittingPosture #HipFlexorTightness
postureguymike.com
May 3, 2025Instagram
Your body falls out of alignment while you sleep. That’s normal — even good sleep can tighten or shorten muscles overnight. But here’s the fix: Start your day with a few simple corrective exercises to re-align your body, straighten out imbalances, and set yourself up for a pain-free, energized day. Inside this video, are the best 3 sleeping positions that support better spinal alignment: 1. On your back with a pillow under your knees 2. On your side with a pillow between your knees 3. (Not my top pick) On your stomach with a pillow under your stomach for support Want guided morning routines built for posture and pain relief? Click the link in my bio or comment “Get Started” and I’ll send you all the details for your free 3-day trial of the Posture Guy Mike app. Tons of routines, on demand — morning, day, and night — all built to help you sleep better and stand taller. #PostureTherapy #MorningRoutine #PostureReset #SleepingPositions #SleepPosture #SpinalAlignment #PostureGuyMike #WakeUpPainFree #CorrectiveExercise #PostureTips #BetterSleepBetterPosture #NeckPainRelief #BackPainHelp #AlignmentMatters #SleepWellMoveWell #PostureRoutine
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May 3, 2025Instagram
Find out if you have rounded shoulders — take the test: Stand with your back flat against a wall. If your upper back touches but your head doesn’t, your shoulders are likely rounding forward. This happens from too much sitting, tech use, and weak postural muscles. Left unchecked, it can lead to neck pain, shoulder tightness, and even a hunched spine. Try this stretch: Lie on your stomach with your forehead on the floor, arms bent at 90°, and resting on pillows. Hold for 3–5 minutes to open your chest and restore alignment. Comment “rounded shoulders” and I’ll send you my full 20-week program to fix forward head posture, rounded shoulders, and kyphosis. Or just click the link in my bio to start your FREE 3-day trial inside the Posture Guy Mike app with 50+ routines for posture and pain relief. Stay aligned🙌 #RoundedShoulders #PostureCorrection #ForwardHeadPosture #KyphosisRelief #PostureFix #ChestOpener #MobilityTraining #PostureStretch #SpineHealth #NeckPainRelief #ShoulderMobility #DailyStretch #BackPainHelp #PostureGuyMike #fixyourposture
postureguymike.com
May 2, 2025Instagram
Rounded shoulders are one of the most common posture issues today—and they don’t just affect how you look, but how you move and feel. They’re caused by hours of sitting, screen time, driving, and daily habits that pull your shoulders forward and weaken your upper back. If you don’t fix it, it can lead to neck pain, tension headaches, poor breathing, shoulder injuries, and chronic stiffness. Here are 5 corrective exercises to help fix rounded shoulders: 1. Band Pull-Aparts – Strengthen your upper back and restore shoulder alignment. 2. Wall Elbow Openers with Side Bends – Open your chest, mobilize your spine, and improve posture. 3. Wall Shoulder Rotations – Improve shoulder mobility by training external rotation. 4. Thoracic Rotations – Increase upper back movement and undo the hunch. 5. Shoulder Blade Drops – Activate stabilizing muscles and support better alignment. This is just a small part of what’s inside my Rounded Shoulders Posture Program. Comment “ROUNDED SHOULDERS” and I’ll DM you the full details on my 20-week program designed to fix it from the root. Or click the link in my bio to start your FREE 3-day trial on the Posture Guy Mike App, where you’ll get access to: * 50+ programs for posture and pain * Live classes and coaching * On-demand videos to follow anytime #RoundedShoulders #PostureCorrection #ShoulderMobility #FlexibilityTraining #PostureFix #StretchRoutine #MobilityMatters #ShoulderHealth #ThoracicMobility #UpperBackStrength #PostureGuyMike
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May 1, 2025Instagram
When your spine rounds forward, your shoulder blades can’t move properly, causing them to shut down. This leads to weakness and tightness in the shoulders, which can result in pain when you try to lift your arms. But don’t worry, there’s a simple way to restore shoulder alignment and activate those muscles again! This exercise involves placing your hands on the wall, dropping through your shoulder blades, and touching your chest. Repeat, and you’ll start to feel your shoulders come back to life. 💥 Struggling with rounded shoulders? Drop “Rounded Shoulders” below, and I’ll send you my full 20-week Rounded Shoulder Program to help fix this. You can also click the link in my bio to download the Posture Guy Mike app, where you can access over 50+ programs for all your posture and pain-related issues, plus live classes. Start your FREE 3-day trial today and begin your journey to better alignment! #RoundedShoulders #PostureFix #ShoulderMobility #PostureCorrector #ShoulderPainRelief #PostureReset #AlignmentMatters #SpineHealth #PostureGuyMike #ShoulderBladeActivation #PostureCorrection
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Apr 30, 2025Instagram
Poor posture doesn’t just affect your spine—it starts from the hips and impacts everything above it, including your shoulders. In this video, I’m showing a seated posture reset that targets the deep stabilizers in your hips and helps realign the pelvis. When your hips are in the right position, your spine can stack properly—and that directly affects how your shoulders sit and move. Here’s how to do it: Sit near the edge of a chair, roll your hips forward to create a natural curve in your lower back. Feet slightly pigeon-toed, knees stacked over your ankles. Relax your stomach, shoulder blades back, palms on your thighs, and look straight ahead. Now gently squeeze a pillow between your knees, hold for one second, then release. If you feel one side engage before the other—that’s your imbalance showing up. Keep going for 60 reps to help balance it out. This is just one piece of the full solution. If you’re dealing with rounded shoulders, forward head posture, or kyphosis — Comment “ROUNDED SHOULDERS” and I’ll send you my full program that addresses all of it. Or click the link in my bio to start your free 3-day trial on the Posture Guy Mike app — and get access to 50+ programs for pain, posture, and mobility! Big thanks to @anatomy.of.motion for these amazing visuals! #posturecorrection #shoulderpainrelief #mobilitytraining #flexibilityroutine #hipalignment #pelvichealth #shouldermobility #posturefix #spinalalignment #coreactivation #scapulastability #hipmobility #pelvicstability #upperbackpain #improveposture #bodyalignment #posturetherapy #functionalposture #movementmedicine #correctiveexercise
postureguymike.com
Apr 30, 2025Instagram
If your hips are out of alignment, it can look like one leg is longer than the other—but it’s usually a tilt or rotation in your pelvis. That can create uneven pressure through your lower body, irritate the sciatic nerve, and throw off your entire posture. Here are 5 simple wall exercises to start realigning your hips and relieving pressure: 1. Knee Drops – Feet on the wall, drop knees outward 2. Reverse Butterfly – Soles of feet together, knees fall open 3. Leg Crossover Stretch – Cross one leg over, push knee away 4. Wall Rotations (Narrow) – Legs up, toes back, rotate hips 5. Wall Rotations (Wide) – Same as above, but wider stance These target imbalances in the hips, pelvis, and lower spine to help you realign naturally and gently. Want the full program? Comment “hip alignment” and I’ll send it to you—or click the link in bio to start your free 3-day trial with 50+ posture and pain-relief programs, including routines for uneven hips, pelvic tilt, sciatica, forward head posture, and more. #unevenhips #hipalignment #pelvicalignment #anteriorpelvictilt #sciaticarelief #psoasrelease #hipflexorstretch #posturecorrection #posturematters #bodyalignment #mobilitytraining #painreliefexercises #realignyourbody #functionalposture #postureguymike
postureguymike.com
Apr 30, 2025Instagram
Most people don’t realize this, but your posture starts with your feet. When you spend years in shoes that are too narrow, elevated at the heel, and restrict toe movement, it changes how you walk, stand, and even how your body aligns. Crammed toes don’t just cause bunions—they also throw off your foundation, which affects your knees, hips, spine, and shoulders.That’s where @vivobarefoot shoes come in. They’re designed to support the body the way nature intended— * A wide toe box lets your toes splay naturally, * A thin, flexible sole reconnects you to the ground, and * A zero-drop design (no raised heel) helps keep your joints in alignment from the ground up. Think about it: when your feet are stuck in shoes that force them out of position, your entire body has to compensate. That can lead to foot pain, bunions, imbalances, and posture issues. But when your feet are free to move, your whole body works better. I’ve partnered with Vivobarefoot because I believe in their mission, and I wear their shoes daily. If you want to improve your posture, reduce foot pain, or avoid bunions and long-term joint issues—start with your shoes. Use my exclusive code POSTUREGUY25 for 25% off (limited time only). Click the link in my bio to shop and start reconnecting with your foundation. #FootHealth #HealthyFeet #BunionPrevention #PlantarFasciitisRelief #FootPain #PostureMatters #FootAlignment #ZeroDrop #BarefootMovement #FootCare #PostureCorrection #HealthyPosture #FootWellness #MoveWell #JointAlignment #FootStrength #PainFreeMovement #FootRecovery #PostureSupport #NaturalMovement
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Apr 29, 2025Instagram
Do you train your neck at night? You could be one minute away from your neck hump fading and your headaches disappearing. If you sit at a desk all day, I HIGHLY recommend adding this to your nightly routine! “Tech neck” and that stubborn neck hump can be a thing of the past. Ready to take it further? Click the link in my bio to start my 20-Week Neck Hump Program, specifically designed to rebuild your posture, restore the cervical curve, and strengthen the right muscles step-by-step. Or — jump inside the Posture Guy Mike App and start a FREE 3-Day Trial today! You’ll get access to 50+ programs covering everything from forward head posture, rounded shoulders, neck pain, back pain, and much more. #neckpain #neckpainrelief #techneck #neckhump #dowagershump #posturematters
postureguymike.com
Apr 29, 2025Instagram
Struggling with a neck hump? You’re not alone — and you don’t have to stay stuck with it. As a Posture Therapist, I’ve helped thousands of people improve their posture, reduce their neck humps, and feel better every day. Poor posture habits like forward head position and rounded shoulders cause the natural curve in your neck to break down — leading to that visible “hump” at the base of your neck. But you CAN fix it. Click the link in my bio to start my 20-Week Neck Hump Program, specifically designed to rebuild your posture, restore the cervical curve, and strengthen the right muscles step-by-step. Or — jump inside the Posture Guy Mike App and start a FREE 3-Day Trial today! You’ll get access to 50+ programs covering everything from forward head posture, rounded shoulders, neck pain, back pain, and much more. No guesswork. Just simple daily exercises that actually work. Take the first step to standing taller and feeling better today. Link’s in the bio! #PostureCorrection #NeckHumpFix #NeckHumpProgram #PostureGuyMike #ForwardHeadPosture #RoundedShoulders #NeckPainRelief #BackPainRelief #BetterPosture #HealthAndWellness #PostureTherapist #AlignmentMatters #PostureExercises #posturematters
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Apr 28, 2025Instagram
🚨 LIVE POSTURE CLASS THIS SATURDAY! 🚨 Struggling with rounded shoulders or upper back tension? Join me this Saturday, April 26, 2025, at 8:00 AM PDT for a FREE Posture Class that’ll help you open up your shoulders, relieve tension, and realign your posture. Today’s Focus: Shoulder Mobility + Strength In this class, I’ll be using the @get_posturefit Bar to guide you through a powerful behind-the-head shoulder press variation. Don’t have one? No problem—just roll up a towel around a stick and you’re good to go! You’ll learn how to: * Open the chest * Improve shoulder alignment * Relieve neck and upper back pain * Build strength and flexibility where it matters * Spots are limited, so don’t wait! Comment “POSTURE FIT” below or click the link in my bio to reserve your spot and follow along live. Let’s fix those shoulders and get your posture back on track—see you Saturday! #PostureFit #FixRoundedShoulders #ShoulderMobility #PainFreeLiving #FreePostureClass #BetterPosture #MobilityMatters #PostureGuyMike #ShoulderStrength #AlignmentMatters #HealthyMovement #posturecorrection
postureguymike.com
Apr 24, 2025Instagram
The Psoas Muscle: The Most Important Muscle for Posture Most people don’t even know where the psoas is—yet it’s one of the most powerful posture muscles in the body. It starts deep in the inner part of your thigh (femur), travels through your pelvis and abdominal wall, and attaches to the front of your spine at T12–L5. It’s the only muscle that connects your upper body to your lower body—and when it’s short or tight from sitting, it can pull your spine, pelvis, and posture completely out of balance. The position I’m showing here—one leg at 90°, the other straight, lying on your back—gently separates the hips and gives the psoas space to lengthen naturally. Breathe deeply into your stomach and let it release. Want to unlock your psoas and fix posture issues like forward head, rounded shoulders, and back pain? Click the link in my bio for a free 3-day trial on the Posture Guy Mike app. Full programs designed to realign your body from the inside out. Big thanks to @anatomy.of.motion for their awesome visual #psoas #psoasrelease #posturecorrection #posturefix #hipflexor #backpainrelief #forwardheadposture #roundedshoulders #postureexercises #postureguymike #hipmobility #corestability #alignmentiskey #deepcore
postureguymike.com
Apr 24, 2025Instagram
Do your feet naturally point out to the sides when you walk? This is often a sign of poor alignment in the hips and pelvis—caused by underactive internal and external rotators. When those key muscles aren’t doing their job, your feet start to rotate outward, which might seem harmless at first... but it can create long-term stress on your hips, knees, and ankles. Here’s a simple corrective move you can start doing today: How to do it: Sit upright in a chair with your feet flat on the ground. Place a pillow between your knees and gently squeeze, holding each rep for a second before releasing. Aim for 60 reps total. This activates the inner thigh muscles that support the pelvis, helping realign your hips and improve the way your feet land and move. Dealing with duck feet, flat arches, or instability in your step? Comment “Foot Alignment” and I’ll send you my favorite routine to help you fix it. Or click the link in my bio to start your free 3-day trial of my full Foot Alignment Program. You’ll feel the difference with every step. #PostureGuyMike #FootAlignmentFix #DuckFootCorrection #HipStability #PostureMatters #MobilityTraining #FlatFeetHelp #PelvicAlignment #MoveBetterFeelBetter #WellnessJourney #FunctionalFitness #PostureTips #HealthyFeet #StrongFoundation #FeetAlignment
postureguymike.com
Apr 24, 2025Instagram
POV: You started doing these 8 posture-correcting exercises, and after just a week, your body is already feeling the difference. Your body is craving this stimulus, and when you stay consistent, the results speak for themselves. You’ll feel the changes instantly—more mobility, less tension, and better posture. Try these 8 simple exercises to: ✅ Loosen up your hips and restore mobility in your spine. ✅ Increase shoulder flexibility and upper body alignment. ✅ Strengthen your core to support better posture ✅ Relieve tension in your neck, shoulders, and back. ✅ Improve movement, spinal flexibility, and overall posture. 1.Thoracic Extension on Elbows: Hold 1 minute Loosens upper back and improves spinal mobility. 2.Shoulder Presses on Back: 10–15 reps Restores shoulder mobility and upper body alignment. 3.Shoulder Rotations on Back: 10–15 reps Improves shoulder rotation and posture. 4.Pelvic Tilts: 20–25 reps Mobilizes hips and improves pelvic alignment. 5.Hip-Driven Cats & Dogs: 8 reps Unlocks spinal motion and flexibility. 6.Dead Bug Core Stability: 6–8 reps each side Strengthens core and supports spinal alignment. 7.Side Planks: Hold 30 sec each side Builds oblique strength and core stability. 8.Scapular Mobility on Elbows or Hands: 10 reps Restores scapular control and shoulder mobility. Struggling with posture issues? * If you’re dealing with rounded shoulders, comment “Rounded Shoulders.” * If forward head posture is your challenge, comment “Forward Head.” Want to take it to the next level? Click the link in my bio for a free 3-day trial of my all-inclusive posture correction programs. You’ll get detailed exercises, personalized guidance, and everything you need to stand taller and feel better. Let’s get your posture back on track! #Posture #posturecorrector #posturecorrection #postureexercises #posturematters #postureyoga #improveposture #postureawareness #wellness #posturefix #postureperfection #stretching #mobility
postureguymike.com
Apr 23, 2025Instagram
NECK HUMP ALERT! 🚨 That bump at the base of your neck? It’s commonly known as a Neck Hump or Dowager’s Hump, and it’s often caused by poor posture, forward head position, and muscular imbalances from too much screen time or slouching. Here are 5 powerful exercises to help improve spinal alignment, strengthen weak postural muscles, and start reversing that hump — all in under 5 minutes: 1. Reverse Chin Tuck – 25 Reps Strengthens deep neck flexors and starts correcting forward head posture. 2. Reverse Chin Tuck Rotation – 10 Reps This increases mobility in the upper spine and builds muscular control. 3. Chin Tucks – 15 Reps Helps decompress the cervical spine and restore alignment. 4. Elevated Chin Tucks – 10 Reps This movement challenges your postural muscles and helps bring the head back in line with the spine. 5. Towel Neck Stretch – 6 Reps Opens the front of the neck and resets your upper spine. ⚠️ Always use pain as your guide — stop immediately if anything hurts. Want the full Neck Correction Program? Comment “NECK HUMP” and I’ll DM you my full 20-week program designed to fix more than just the hump. It targets Dowager’s Hump, forward head posture, hunchback kyphosis, rounded shoulders, and uneven alignment — using simple, effective movements that restore your body’s balance. Or click the link in my bio to try a FREE 3-day trial inside the Posture Guy Mike App, where you’ll get access to every paid program, posture classes, live Q&As, giveaways, and on-demand routines for neck pain, back tightness, hip imbalances, and more — all in one place. Let’s fix that Dowager’s Hump — your body is ready to realign. #NeckHumpFix #DowagersHump #PostureGuyMike #TechNeckRelief #PostureCorrection #SpineHealth #NeckExercises #ForwardHeadPosture #MobilityTraining #ChinTuck #NeckPainRelief #CorrectiveExercise #FixYourPosture #posturereset #posture #neckhump
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Apr 22, 2025Instagram
As we get older, posture naturally starts to change. You might notice your shoulders rounding forward, your upper back curving into a hunch (kyphosis), or even more stiffness and discomfort in everyday movements. These changes aren’t just “part of aging”—they’re often caused by muscle imbalances, joint misalignment, and a lack of mobility from years of sitting or repetitive habits. The good news? You can improve your posture at any age. This gentle exercise helps strengthen the muscles that support the shoulders and upper back while restoring mobility and balance. It’s effective for seniors dealing with arthritis, rounded shoulders, or even spinal issues like kyphosis. You can do it in a standing, sitting, or kneeling position—whatever feels best for your body. Always use pain as your guide. Stop if anything doesn’t feel right—these movements should feel safe and supportive. If you’re ready to take the next step, click the link in my bio to start your FREE 3-day trial of my Senior Posture Program. You’ll get access to guided routines specifically designed for seniors dealing with: * Arthritis pain * Rounded shoulders * Kyphosis * General stiffness or postural decline Move better, feel better, and stand taller—starting today! #PostureForSeniors #SeniorHealth #KyphosisRelief #PostureMatters #GentleExercise #PainFreeMovement #ArthritisSupport #BackHealth #SeniorMobility #HealthyAging #PostureTherapy #FixYourPosture #SeniorFitness #PostureGuyMike #RoundedShoulders #SpineHealth #OnlinePostureProgram #FeelBetterMoveBetter #PostureExercises #AgingStrong
postureguymike.com
Apr 21, 2025Instagram
Rounded shoulders, tight chest, and a forward head posture don’t just happen—they develop over time from daily habits like sitting too much, texting, or even how we sleep. This pulls the body out of alignment and puts extra stress on the neck, upper back, and shoulders… eventually leading to pain, stiffness, and poor mobility. These five exercises help reverse that. They open the chest, strengthen the mid-back, and train your body to stand tall again. Here’s what to do: 1. Thoracic Extension Hold – Hold 1 minute 2. Chest Opener – 15–20 reps 3. Shoulder Press with Band – 20 reps 4. Bird Dogs – 25 reps (alternating sides) 5. Cats & Dogs – 10 slow reps You don’t have to live with poor posture or daily pain. Click the link in my bio to start your free 3-day trial and get access to 50+ programs designed to improve rounded shoulders, posture, and pain-related issues—right from home. #PostureGuyMike #RoundedShoulders #PostureFix #UpperBackRelief #MobilityMatters #BackPainRelief #NeckPainHelp #PostureCorrection #FeelBetterMoveBetter #SpineHealth #HealthyHabits #BodyAlignment #DeskPosture #ShoulderMobility #PainFreeLiving #betterposture
postureguymike.com
Apr 21, 2025Instagram
Are rounded shoulders causing you neck tension, upper back tightness, or poor posture? It might be time to focus on opening up your chest and realigning your spine. These 3 wall-based exercises can help improve posture and bring your shoulders back into balance: 1️⃣ Wall Y Lean (Hold for 30 sec): Stand in a “Y” position with arms overhead and lean your chest gently toward the wall. This extends the spine and encourages proper thoracic alignment. 2️⃣ Wall Elbow Drops (10 reps): With elbows and back against the wall, place your hands behind your head. Gently drop through your mid-back to activate your upper spine and reduce slouching. 3️⃣ Wall Shoulder Blade Press (10 reps): Press the backs of your hands flat into the wall, then slowly drop through your shoulder blades. This helps retrain postural muscles and brings your shoulders out of that rounded position. Rounded shoulders can lead to chronic pain, shallow breathing, and reduced mobility if left unaddressed. By realigning your posture, you’ll feel more upright, more open, and more confident. Comment “ROUNDED SHOULDERS” below to get access to my full Posture Correction Program—including the 20+ week Rounded Shoulders track with a step-by-step manual. You’ll feel the difference instantly and start seeing results quickly. Or click the link in my bio to start your free trial on the Posture Guy Mike app—with over 50+ on-demand programs for posture, shoulder pain, back issues, and more! Let’s open those shoulders up and get you standing tall again! #RoundedShoulders #PostureFix #WallExercises #PostureCoach #UpperBackPain #ShoulderMobility #PostureMatters #PostureRelief #ThoracicExtension #ChestOpener #PostureGuyMike #MobilityTraining #RealignYourBody #CorrectiveExercise #ShoulderHealth #StandTall #FeelBetterMoveBetter
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Apr 20, 2025Instagram
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