30-Day Posture & Spine Reset: Forward Head & Rounded Shoulders Mobility Program (Fillable + Printable PDF)

A 30-day posture and spine program for people who spend long hours sitting, studying, driving, or gaming. It works on forward head and rounded shoulder habits with neck, chest, and mid-back mobility plus shoulder-blade and deep neck strength.

How it works

- Days 1-14: Decompress & Awaken

- Days 15-30: Strength & Integration

- 5 sessions a week (Monday to Friday), about 15-20 minutes; weekends are walks and gentle mobility

What's inside (21 pages, fillable PDF plus a printer-friendly version)

- 3 self-assessment tests with a retest log (Day 1, Day 14-15, Day 30)

- 2 progressive phases: 13 exercises with equipment, dose, target, technique, and what to avoid

- Workstation ergonomic checklist

- Fillable weekly logs with Monday-Friday check-offs, effort, and weekend walks, plus Days 29-30

- Day 30 results page and a keep-it plan

- Demo video links for every exercise and test

Equipment: two tennis or lacrosse balls (or a peanut ball), foam roller, doorway, small towel, floor mat, light resistance band, and one or two dumbbells or kettlebells for carries.

Who it's for: desk workers, students, drivers, gamers, and anyone who wants better posture habits.

How you get it: instant PDF download right after purchase. Fill it in on your phone, tablet, or computer, or print it at home. US Letter size (prints fine on A4 too). Every exercise has a linked YouTube demo video. Personal use only; please do not share or resell.

This is educational exercise guidance. It is not medical advice and not a substitute for evaluation or care from a physician or physical therapist. Results vary. Stop any exercise that causes sharp pain, and seek medical care for numbness, tingling, weakness, or pain that spreads or gets worse.

Designed by Joseph Lurus, NASM Certified Personal Trainer and Corrective Exercise Specialist in Homer, Alaska. Cover art and layout created with the help of AI tools.