Lesson 4 of 5 · 8 min
System 3: Posture & Frame
The eight-week intensive
Forward head posture is the default deformation of screen work, and it blunts your profile more than most people's actual chin does. This system runs hard for 8 weeks, then drops to maintenance.
Daily minimums (5 min):
- Chin tucks 3×10 with 5s holds
- Wall angels 2×10
- One environmental audit: is the screen you're using right now at eye level?
Alternate days (+10 min):
- Supine deep-neck-flexor holds 8×10s
- Foam-roller thoracic extensions × 10
- Doorway pec stretch 3×30s/side
Also in this system: direct neck training (2×/week, 3 sets each of harness curls/extensions or plate resistance) — a thicker neck reads as a stronger jaw from every angle, and it responds fast.
Weekly deliverable: relaxed profile photo against a wall or door frame. Measure ear-position drift relative to the shoulder seam week over week.
Weeks 9–16 maintenance: daily chin tucks stay (60 seconds), neck training stays, everything else as-needed. The photos will tell you if you're regressing.