Quick Posture Fix

When building effective strength programs, I look at the athlete from a front-to-back perspective, i.e., the frontal plane. In this way, you can quickly identify how to balance movements and concepts when you notice common compensations – like poor posture. For example, if you look at a client or athlete that is presenting with forward rounded shoulders, you may make the simple strategy of ‘stretching what is tight’ and ‘strengthening what is weak.’ When looking from the side, you can quickly identify which areas of the body need to be addressed.

In the case of poor posture, stretching the lats (internal rotators of the shoulder), chest, and shoulders and strengthening the rhomboids, traps, and posterior (aspect) of the delts provides a balancing effect to the musculature / tension surrounding the shoulder complex. You can then throw in some thoracic extension drills like anchored thoracic extensions complemented with deep diaphragmatic breathing sequences and you’re quickly on the way to healthier shoulders and better posture.

Three drills that provide a compounding training effect to help unlock Upper Crossed Syndrome (Janda) and restore a more neutral posture are Batwing T’s, Banded Dynamic Blackburns, and Anchored Thoracic Extensions. Batwing T’s strengthen the mid-back and promote a better chest-up position. Banded Dynamic Blackburns dynamically stretch the shoulders, chest, and lats, while Anchored Thoracic Extensions improve thoracic spine mobility and facilitate better movement of the shoulder blades.

Include these three movements into your warm-ups, fillers, and recovery sessions and you’ll notice the difference immediately after the circuit is complete.

Ready to take your training to the next level? Join Team Forever Strong—the best online fitness community—and get expert programming, monthly challenges, exclusive content, and the accountability to keep progressing year-round. Plus, get your workouts and mobility routines delivered directly to your phone 24/7/365, so your training is always with you, whether you’re at the gym, at home, or on the road. Join the Team. Get Strong. Stay Strong.

1. Batwing T’s

Recommended Volume: 2-3 sets x 8-12 reps

2. Banded Dynamic Blackburns

Recommended Volume: 2-3 sets x 8-20 reps

3. Anchored Thoracic Extensions

Recommended Volume: 2-3 sets x 5-8 reps (perform 3-5 breaths each rep)