Every day, ~6 minutes — at your desk, in the kitchen, between calls. Start with the breathing reset, then scatter the rest through the day to interrupt the slump before it hardens.
Strengthens deep neck flexors; unloads the sub-occipitals
Look straight ahead and glide the chin straight back — a small, level nod, not a look-down. You want a gentle, deep effort low in the throat; ease off only if the ropey muscles at the sides of the neck (the SCM) bulge or strain.
Moore
Lower/mid trapezius, rhomboids; scapular control
Back, head and arms flat to the wall, elbows at 90°. Slide the arms overhead and back down without letting the low back arch or the arms leave the wall — only go as high as you can keep contact; don't chase range by arching.
Clearbrook
Lengthens pectoralis major / minor (tight)
Forearm on the door frame, step through until you feel a stretch across the chest. Do it low, mid and high to reach all fibres.
Movement for Life
Reverses the seated slump; opens chest, sets scapulae
To the edge of the chair. From the slump, come back toward neutral — lift the chest, tuck the chin, roll the arms open with thumbs pointing back — without cranking into your existing low-back arch.
Clearbrook
Lower trapezius; the 'shoulder blades in back pocket' cue
Gently draw the shoulder blades back and down toward the opposite hip, and rotate them slightly backward — as if the bottom tip presses into your ribs. Subtle; don't shrug or overbrace.
Movement for Life
Resets the ribcage over the pelvis — undoes the arch-and-flare pattern
Do this first, before anything else — and use it as a reset through the day. On your back, knees bent, low back flat and ribs down. Inhale wide through the nose without arching; exhale fully through pursed lips until the lower ribs settle and the core gently engages.
PostureDirect