Lie face down on the floor (or a bed). Let your arms hang straight down. Squeeze your shoulder blades together and lift your arms at a 45-degree angle (forming a "Y") without craning your neck. This builds the lower traps that have atrophied from desk work.
This is not a double chin exercise. It is a cervical retraction. Lie on your back with no pillow. Tuck your chin down (like making a "yes" gesture, but backwards). Hold for 5 seconds. Do this while watching TV. overcoming poor posture pdf link
For the full 12-minute mobility sequence, refer to page 3 of the linked PDF below. Lie face down on the floor (or a bed)
Clinical studies on postural correction show that consistent retraining yields measurable changes in 4-6 weeks. Users of the Overcoming Poor Posture PDF have reported: “I printed the PDF and taped it to my monitor
“I printed the PDF and taped it to my monitor. The ‘wall test’ was an eye-opener. After 3 weeks, I don’t even think about sitting up straight—it just happens.”
— Mark T., remote software engineer