Posture Block: Rules, Avoid List & Session Builder

Read this first. How to build every session from the movement pool.

Universal cue for every rep: ribs down, exhale on effort, no lower-back arch. If the ribs flare to finish a lift, that rep trained the fault.

Session Builder

3-4 sessions per week, 45-55 min. Rotate picks so no two sessions match. Keep 2:1 pull-to-push volume.

Warm-up: 1 from Thoracic + 1 from Resets
Main: 2 from Upper Back, 1 from Serratus, 1 from Glutes, 1 from Core, 1 from Asymmetry
Finish: 1 from Chest & Lat Lengthening, 1 from Hip Flexor Length, 1 Neck drill

Avoid During the Block

Flat / heavy incline bench: tightens the chest that pulls the shoulders forward.
Shrugs: upper traps are already overactive.
Back extensions, reverse hyper, supermans: lumbar erectors are already overworking.
Sit-ups with the lower back lifting: hip flexors do the work and feed the pelvic tilt.

Measure It

Day 0, Day 7, Day 14. Same spot, same light, phone on a shelf with a timer. Not a mirror selfie.

Side view, relaxed: ear-to-shoulder line and belt line.
Back view, relaxed, arms down: shoulder heights and blade positions.
Front view, relaxed: not posed, not pumped.
Thomas test, both sides: thigh lifting = tight psoas, knee straightening past 90 degrees = tight rectus femoris.