Wake the Weak

Mid/lower trapezius, rhomboids, posterior cuff (weak)

Face down, squeeze the shoulder blades toward the back pockets — do NOT shrug toward the ears. Work through the six arm angles A–F.

Clearbrook

Lower trapezius (weak) — anchors the scapula down

Prone, arm overhead. Lift the arm and draw the inner shoulder-blade edge down and in. Advance with the elbow fully straight.

Moore

Serratus anterior (weak) — protracts & upwardly rotates scapula

Hands on wall at shoulder height. Nose to wall keeping blades down, then drop the head and push the mid-back away — without shrugging.

Moore

Deep neck flexors (weak) — the anti-forward-head muscles

On your back, gently nod (chin tuck), then lift the head a few cm without jutting the chin. Keep breathing; add hold time as it gets easier.

Movement for Life

Mid-trap, rhomboids, lats, rear delt (weak) — a loadable horizontal pull you can progress

Sit tall, chest up, a band or cable in front at chest height, palms facing each other. Keeping the torso still, pull toward your waist — lead with the elbows and squeeze the shoulder blades together, not the neck. Control the return. Step back or add load once 12 reps feel easy.

Clearbrook

Infraspinatus, teres minor, rear delt (weak) — the only external-rotation drill here

Band anchored at waist height, elbow tucked to your side and bent 90°, forearm across your belly. Keeping the elbow pinned to your ribs, rotate the forearm outward; return slowly. Squeeze the shoulder blade as you turn — don't let the elbow drift off your side.

Clearbrook

Rear delts, external rotators, mid-trap (weak) — a loadable high pull

Rope or band anchored at head height. Pull toward your face, hands finishing beside your ears with the upper arms parallel to the floor and knuckles rotating back. Lead with the elbows and squeeze the blades — don't shrug.

Curtis Health

Deep abdominals (weak) — teaches the core to resist the arch

On your back, arms to the ceiling, knees at 90°. Exhale to flatten the low back, then lower the opposite arm and leg without letting the back arch off the floor.

Back Intelligence

Deep core + glutes — neutral-spine stability under load

On hands and knees, brace the core first, then reach the opposite arm and leg to a straight line — no arching, no twisting through the low back.

Back Intelligence

Gluteus maximus (weak) — the pelvis's rear anchor

On your back, brace the abs, squeeze the glutes and lift the hips level (don't over-arch). Progress to one leg while keeping the pelvis square.

Moore

Gluteus medius (weak) — lateral hip stability

Side-lying, knees bent, heels together. Lift the top knee toward the ceiling without rolling the hips back. Don't raise it too far.

Moore

Deep abdominals (weak) — transverse abdominis, obliques

Sit with knees bent, arms reaching to the knees. Lean back as far as you can while keeping the low back neutral; don't pull with the neck.

Moore

Abdominal obliques (weak) — trunk control

On your back, knees bent and together, arms out. Let the knees drop slowly to one side, then bring them back segment by segment — the motion comes from the trunk, not the legs.

Moore

Glutes + hamstrings + trunk (weak) — the loadable, standing anti-tilt strength move

Feet hip-width, soft knees, light dumbbells. Push the hips straight back — not a squat — keeping a long neutral spine and ribs down, letting the weights slide down the thighs until you feel the hamstrings; drive the hips forward to stand tall and squeeze the glutes. Never round or over-arch the low back.

Back Intelligence