Exercise Library

43 corrective exercises drawn from the clinical posture literature — each with instructions, coaching cues, dosage, and the muscles it targets. Browse by category below, or by body region.

Stretches

Posterior Neck Stretch (Chin Tuck, Supine)

stretch · neck

Shoulder Adductor / Lat Stretch (Supine Overhead Reach)

stretch · shoulder

Lateral Neck Flexor Stretch (Side Tilt)

stretch · neck

Neck Extensor Stretch (Seated/Supine Flatten Neck)

stretch · neck

Pectoralis Minor Stretch (Supine Assisted)

stretch · shoulder

One-Joint Hip Flexor Stretch (Supine, Knee to Chest)

stretch · hip

Standing Door-Frame Hip Flexor Stretch (Posterior Pelvic Tilt)

stretch · hip

PIR for the Upper Trapezius

stretch · neck

PIR for the Levator Scapulae

stretch · neck

PIR for the Pectoralis Major

stretch · shoulder

PIR / PFS for the Hip Flexors (Iliopsoas & Rectus Femoris)

stretch · hip

PIR / PFS for the Hamstrings

stretch · hip

Suboccipital Self-Massage & Neck Flexion Stretch

stretch · neck

Lateral Neck Flexion Stretch

stretch · neck

Hip Drop & Quadratus Lumborum Stretch

stretch · pelvis

Knee Extension Stretch (Genu Flexum)

stretch · knee

Knee Valgus Adductor & IT Band Release

stretch · hip

Foam Roller Prayer Stretch

stretch · thoracic

Activation

Wall-Standing Postural Exercise

activate · thoracic

Wall-Sitting Postural Exercise

activate · thoracic

Craniocervical Flexion (Deep Neck Flexor Activation)

activate · neck

Isometric Cervical Retraction

activate · neck

Formation of the Short Foot

activate · core

Corrected Standing Posture & Balance Progression (SMT Static Phase)

activate · core

Chin Tuck (Head & Neck Retraction)

activate · neck

Scoliosis Corrective Shift (Wedge / Band)

activate · core

McGill Modified Curl-Up

activate · core

McGill Side Plank

activate · core

Bird Dog

activate · core

Glute Medius Isometric (Banded Mini-Squat)

activate · hip

Mobility

Foam Roller Thoracic Extension

mobilize · thoracic

Supine Knee Hug & Posterior Pelvic Tilt

mobilize · lumbar

Thoracic Peanut Self-Mobilization

mobilize · thoracic

Quadruped Downward Rotation Stretch

mobilize · thoracic

Hip Flexor / TFL Soft-Tissue Foam Rolling

mobilize · hip

Banded Ankle Mobilization & Calf Foam Roll

mobilize · knee

Strengthening

Abdominal Trunk Curl

strengthen · core

Thera-Band Kicks (Dynamic Reflexive Stabilization)

strengthen · pelvis

Isometric Neck Flexion

strengthen · neck

Rhomboid Squeeze & Pectoral Stretch

strengthen · thoracic

Sphinx & Prone Hip Extension (Restore Lumbar Curve)

strengthen · lumbar

Scapular Depression (Elevated Shoulder)

strengthen · shoulder

Side Plank Clamshell

strengthen · hip