Find Your Posture Pattern in 60 Seconds

Lower back arched hard, pelvis tipped forward, ribs flared. This pattern often shows up as hip pinching in deep squats, hip flexor tightness that stretching never fixes, and lower back tension after training.

Hips pushed forward in front of your ankles and shoulders, a leaning back look, and glutes and lower back that feel like they grip and never relax. People with swayback often have chronically tight hamstrings that never respond to stretching and struggle to touch their toes.

Ear sitting out in front of the shoulders, chest caved, upper back rounded. Common companions are neck and trap tension, shoulder pinching when reaching overhead, and difficulty reaching behind your back.

Shoulder blades that lift off the rib cage like a fin, especially when you raise your arms or do push-ups. Common companions are clicking around the shoulder blade, pressing that feels unstable no matter the weight, and rows you feel in your arms instead of your back.

One shoulder sitting noticeably higher or lower than the other, often with a collar or strap that never sits level. Common companions are one sided neck and trap tension, pinching that only shows up on one side, and presses that feel different in each arm.

One hip riding higher than the other, a waistband that sits tilted instead of level, and a habit of standing with your weight parked on one leg. Common companions are one sided lower back and hip aches, squats that shift toward the same side, and single leg exercises that feel wildly different side to side.

Three questions, about 60 seconds. It reads your posture and your movement together, routes you to one of 18 movement profiles, and gives you the full program on the spot: every exercise with a video walkthrough, sets and reps, and how to test your own progress. No email required to see your results.

Most people feel a difference in the very first session, which is why every program has you test your problem movement before and after. The pattern itself takes 3 to 6 weeks of consistency to actually change.

Yes, and you should. The reset routine runs on its own schedule, and the strength move slots straight into your existing lifting days. Nothing here requires you to stop training.

Muscle soreness and stretching discomfort are normal. Sharp or shooting pain, numbness, tingling, or symptoms that get worse are not, and mean you should get assessed by a qualified professional before pushing through.

No. Your full results and program appear on this page either way. Email is optional if you want the program saved as a PDF plus a short follow up series.

About a minute, and each question has a built in help panel if you're not sure what to pick.

No. It's a training profile based on your answers. If your symptoms are severe, worsening, or come with numbness or weakness, see a qualified professional first.