10 × 10 s hold

Teaches the "back and down" position you want all day. Can be done at the desk.

Steps

1. Sit or stand tall.
2. Gently draw the shoulder blades back and DOWN (toward the back pockets), not up to the ears.
3. Hold, then relax fully.

Cues

• 30–50% effort, not a hard squeeze
• Neck stays relaxed

10 × 5 s hold

Undoes "forward head" posture; easy desk reset.

Steps

1. Sit tall, eyes level.
2. Glide the head straight back (making a double chin), without tipping it down.
3. Hold, then relax.

Cues

• Horizontal glide, not a nod
• Shoulders relaxed

2 × 30 s hold (each side)

Directly lengthens pec minor, the muscle that tips the shoulder blade forward.

Steps

1. Stand in a doorway, forearm on the frame, elbow slightly ABOVE shoulder height.
2. Step the same-side foot through and gently turn your chest away.
3. Think "shoulder blade back and down into the opposite back pocket".
4. Feel the stretch high on the chest, just below the collarbone near the shoulder.

Cues

• Do not let the shoulder roll forward
• Breathe slowly, no bouncing

Caution. Stop if you get tingling or numbness into the arm or hand.