As per 1500 answers from my scorecard, 79% of you struggle with posture. This is the fix.
Yeah this is surface level looksmaxxing advise but are you doing it?? Posture is the #1 pain point in the scorecard data and nobody's fixing because bonesmashing is easier to sell and advertise.
You HAVE to do this if you're stretching or doing chin tucks
If you're doing chin tucks or stretches without strengthening then your muscles reset to their weak default within hours, you get zero lasting structural change, and you stay stuck in the same slouch-correct-slouch loop forever.
Why bad posture sucks in your case
It's literally making you shorter
Your spine compresses when your shoulders round forward. You're walking around 1-2cm shorter than you actually are. That's height you already have, just hidden behind bad alignment. The gel like fluid inside each intervertebral disc isn’t there for you because of your terrible sitting habits throughout your entire life. This is one of the few prescriptions I’m gonna give you to fix it.
It's giving you a double chin you don't deserve
Forward head posture pushes your jaw down and your skin folds. You could be lean and still look like you have a double chin purely from how you hold your neck.
It's compounding
Every day you don't train this, your body reinforces the slouch pattern. Your chest tightens, your upper back weakens, and the gap between where you are and where you should be gets wider.
How to Do It
- Stand with your back against a wall: head, upper back, and glutes all touching. This is your baseline. If your head can't touch without forcing it, that tells you exactly how far gone things are.
- Arms up in a goalpost position: elbows at 90 degrees, backs of your wrists and elbows touching the wall. Keep your ribs pulled down, this is the key. If your ribs flare, you're cheating the movement.
- Slide your arms up slowly, then back down: think slow and controlled. The moment your wrists or elbows peel off the wall, that's your current range. Work within it.
- 3 sets of 10 reps, any time you see a wall: stack it onto something you already do. Whenever you wait for something ie microwave just walk up to a wall blud.
Rules
- Ribs stay down the entire time: if your ribs flare out, your lower back is doing the work instead of your upper back. This is the single biggest mistake.
- Head stays on the wall naturally: don't crank your neck back. If it doesn't touch, just get as close as you can. It'll get there.
- Slow reps only: if you're rushing through these you're wasting your time. The tension at the top is where the magic happens.
- Every single day: this isn't a gym exercise, you do that daily. Daily.
What You'll Notice
Short-term
- Your upper back will burn the first few sessions. That burn = muscles that have literally never been activated properly. It lowkey feels good though.
- You'll start catching yourself slouching more often. Awareness comes before change.
Long-term
- Visibly taller. 1-2cm of height you were hiding behind rounded shoulders. This isn’t me exaggerating, most of you have compressed spine.
- Jawline sharpens as forward head posture corrects and the double chin disappears.
- Every other upper body exercise improves because your scapulae finally move properly. Your bench, your rows, your overhead press, all of it.
- Your body just holds itself there because the muscles can finally do their job.
The Science
Wall slides target the lower trapezius and serratus anterior, the two muscles most responsible for keeping your shoulder blades down and back. In people with forward head posture (basically everyone who's ever used a phone), these muscles are chronically underactive while the upper traps and pec minor are overactive. Wall slides reverse that imbalance by forcing scapular upward rotation under load against the wall. Research consistently shows that scapular stabilisation exercises outperform passive stretching for long-term posture correction because you're building the strength to maintain alignment, not just temporarily pulling yourself into it.