Fix Your Posture – Back & Shoulder Exercise Guide with Home & Gym Plans (PDF)

Spend your days at a desk? This practical guide helps you get stronger, move more comfortably and build better posture habits – at home or in the gym.

WHAT'S INSIDE

- 16 exercises for your neck, upper back and shoulders

- 36 step-by-step photos: start, middle and finish position for every move

- A free video demo for each exercise (NHS hospitals & Mayo Clinic) – tap the link or scan the QR code

- Clear steps, dose and one key cue per exercise, plus an easier version or safe swap

- Ready-made plans: home (no equipment), home (band or dumbbells), Gym A & B

- A focused rounded-shoulders plan

- Your first 8 weeks, a 5-minute desk break and a desk setup checklist

- Progress tracker you can print

HONEST & EVIDENCE-BASED

Every fact is referenced (WHO, NHS, MedlinePlus, HSE, AAOS and peer-reviewed studies). No miracle promises – just a clear, safe plan you can actually follow.

FORMAT

- PDF ebook, 36 pages (A5) – easy to read on phone, tablet or computer, or print

- Instant download after payment

Please note: this guide is general exercise information, not medical advice. If you have pain, numbness or an injury, talk to a doctor or physiotherapist first.