How I Helped My Patient Improve Their Posture

Read Time: ~3 minutes
Time To Perform Exercises: ~10 minutes

Hey there!

Last week, the winning topic was posture. A couple of readers asked specifically about:

• “Getting rid of and avoiding the hump at the base of the neck/upper back.”

• “How to improve forward head and rounded shoulders.”

As it turns out, the patient I’m about to share with you had both of these issues, so this case study should hit home for many of you.

The Patient’s Story

A 48-year-old woman came to see me with concerns about her posture. She noticed her head was starting to sit forward, her shoulders were rolling forward, her right shoulder was lower than her left, and she was worried about the “hump” forming at the base of her neck.

She walked a few days a week and played pickleball once in a while, but she didn’t strength train. On top of that, she spent hours every day on her phone and computer.

She also complained of tight traps, occasional headaches on the side of her head, and a general feeling of stiffness.

What I Found

Her movement assessment showed:

• Limited neck rotation

• Limited neck extension

• Limited thoracic rotation & extension

• Limited shoulder internal rotation

• Limited scapular retraction 

Everything else moved just fine.

Then I tested each movement to figure out why it was limited. In her case, the restrictions weren’t from stiff joints or shortened muscles. They were neurologic—meaning her body simply wasn’t using those ranges properly because of a lack of strength, stability, or awareness.

Her First Week Plan

I don’t like to overload patients with too many exercises. I like to keep the plan simple, because when it feels manageable, people are much more likely to follow through. For week one, I gave her four key movements to do every day:

Lacrosse Ball Smash: Traps (4 sets until pain decreases)

• Place a lacrosse ball between your upper trap (top of your shoulder) and a wall.

• Gently lean into the ball and roll side to side until you find a tender spot.

• Hold pressure there for 20–30 seconds or until the discomfort eases.

• Repeat in 3–4 spots per side.

Helps reduce trap tension and relieve trigger points that are common causes for headaches.

Prone Spine Extensions (3 sets of 10 seconds)

• Lie face down on the floor with your arms at your sides.

• Gently lift your chest and head off the ground, making sure to keep your chin up as high as possible.

• Keep the movement small and controlled.

• Hold for 10 seconds, then relax. Do 3 sets.

Helps improve neck and mid back extension. Can help reduce upper back “hump”.

Thoracic/Neck End-Range Rotations (3 sets of 10 secs/side)

• Sit tall in a chair. Rotate your mid-back and neck as far as you comfortably can to one side.

• Hold with intensity for 10 seconds, then return to center.

• Repeat to the other side, 3 times each way.

Improves rotation while training the brain to use that range.

Scapular CARs (10 forward and 10 backward)

• Stand tall with arms relaxed by your sides.

• Shrug your shoulders straight up toward your ears, then slowly roll them backwards, down, and forward in a big circle.

• Do 10 slow circles backward, then 10 forward.

• Move with control (these should feel like you’re “greasing” the shoulder blades)

Retrains shoulder blades to move well, reverses rolled-forward posture, and balances trap function.

The Results So Far

After the first few weeks of consistent practice, she has already noticed big changes:

• No more headaches

• Less trap tightness

• Shoulders sitting more naturally (not as rolled forward)

• Improved range of motion

• A notable decrease in the hump at the base of her neck

  • Important note: everyone has a natural curve in this area. Her’s hasn’t “gone away,” but it looks and feels much less pronounced.

These results are just the beginning. As she continues, we will gradually make the exercises harder or change them to keep her improving. With another 6–12 weeks of consistency, she will keep building strength, improving posture, and making those changes last for the long run.

The Big Take Away on Posture

Posture isn’t about standing up straighter for 5 minutes.
It’s simply the summary of the movements we repeat every day.

At first, it takes focused effort (doing the right drills consistently) to build strength and retrain the body. But once those changes are made, maintaining them requires much less work. That’s how you turn short-term wins into lasting results.

👉 This patient’s case was fairly straightforward.

With the right movements and a little consistency, she saw changes quickly. But not every case is that simple. Some people hit plateaus, struggle to stay consistent, or deal with multiple issues at once that make progress harder to figure out.

That’s where my personalized coaching comes in. I can help you cut through the guesswork, find the exact movements you need, keep you consistent, and adjust the plan when things don’t go as expected. My goal is to make sure you don’t waste time and that you see real, lasting progress.

If you’d like to see what that could look like for you, sign up for a free assessment and I’ll point you in the right direction.

What’s Coming Next?

You get to decide. What would you like to learn more about?

Wrap Up

Posture changes like forward head, rounded shoulders, or a more noticeable neck hump don’t happen overnight… and they won’t disappear overnight either. But with the right approach, they can improve faster than most people expect.

This patient’s story is a reminder that progress doesn’t require a long list of exercises or hours in the gym. A few simple, targeted movements (done consistently and progressed over time) can make a huge difference.

If you’re noticing similar changes in your own posture, don’t ignore them. The earlier you start addressing them, the easier they are to turn around. And remember, you don’t have to figure it out alone.

Talk soon!

Dr. Matt Moreno, D.C., C.C.S.P.®
The Move More Minute

Disclaimer: The information provided in this newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, chiropractor, or other qualified healthcare provider with any questions you may have regarding a medical condition or before starting any new exercise program.

The exercises and suggestions provided are general recommendations and may not be suitable for everyone. If you experience pain, discomfort, or any concerning symptoms while performing these exercises (such as numbness, dizziness, or increased pain), stop immediately and consult a qualified healthcare professional.

Do not disregard professional medical advice or delay seeking it because of something you have read in this newsletter. The author, Move More Minute, and its affiliates assume no responsibility for injuries or issues that may arise from following the recommendations provided. By engaging with this content, you agree to do so at your own risk.

For personalized care or specific advice, please schedule an appointment with a qualified professional.