Corrective movement protocol · built from your library

Head Up, Hips Level

One routine for the whole slump — the forward head and rounded shoulders up top, and the forward-tilting pelvis pushing your belly out below. Every photo is pulled straight from your own physiotherapy references.

40 exercises5 phases7 sourcesupper + lower crossed

Your progress

Ticking an exercise off is saved in this browser only — nothing is sent anywhere, and clearing site data clears it.

0 / 40 exercises marked done

Start here

Two short reads before the exercises — what the pattern is, and how to fit the work into a week.

Read first

What's actually happening

Upper- and lower-crossed syndrome explained, which muscles go tight and which go weak, and two self-tests to see where you sit.

 Then plan

How to use it

The order to work in within a session, a weekly upper/lower split, and what to expect over eight weeks.

The five phases

Work them in this order within a session: release what is tight, mobilize the joints, stretch, then strengthen what is weak. The daily resets stand on their own and belong in every day.

  1. Phase 01

    Daily Resets

    Every day, ~6 minutes — at your desk, in the kitchen, between calls.

    0 / 6 done
  2. Phase 02

    Release

    Two or three minutes of self-massage to take the brakes off — a tight muscle lets go faster than it stretches.

    0 / 6 done
  3. Phase 03

    Mobilize

    Free the joints, open the mid-back, and find your neutral pelvis before you load anything.

    0 / 5 done
  4. Phase 04

    Stretch the Tight

    The short, overactive muscles that pull you out of line.

    0 / 9 done
  5. Phase 05

    Wake the Weak

    The lengthened, switched-off muscles that should hold you upright.

    0 / 14 done

And one bonus

Optional

Desk-break micro-mobility

Six 30-second chair openers to scatter through a sitting day. No mat, no floor, no changing clothes.