Baseball Player's Posture Fix
Fix the rotational asymmetry, shoulder imbalance, and cervical compression baseball creates.
Baseball is one of the most asymmetrical sports in existence. Throwing, hitting, and fielding all bias the same rotation pattern, creating tight hip rotators, elevated shoulders, and thoracic rotation deficits in the opposite direction. Over a career this compounds. Mike played baseball in high school and built this program to restore the bilateral symmetry that the sport erodes.
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Your Program Guide
6 weeks
Program duration
4x per week
Recommended frequency
~20 min
Per session
How to follow this program
Do one session 4 days a week. Each session takes about 11 to 20 minutes. You never do every video in one session. Each phase is its own short routine, and Today's Plan shows exactly which exercises to do for the week you are in. Weeks 1-4: 5 exercises, about 11 minutes. Weeks 5-8: 10 exercises, about 20 minutes. 5 new exercises are added. If an exercise causes sharp pain (not normal stretching discomfort), skip it and try again next week.
Program phases
Each phase is one short routine you repeat every session. When a new phase starts, some exercises swap out for new ones. Today's Plan always shows the right list for your week.
Phase 1FoundationDo these 5 exercises each session, about 11 minutes. Focus on learning good form.
Weeks 1-4
5 exercises
about 11 min
Do these 5 exercises each session, about 11 minutes. Focus on learning good form.
Weeks 1-4
5 exercises
about 11 min
Your routine each session
- 1T-Spine Rotation
- 2Scapular Wall Slides
- 3Face Pulls (Resistance Band)
- 4Hip Crossover Stretch
- 5Single-Leg Balance (Eyes Open and Closed)
Short on time? Do just T-Spine Rotation, Scapular Wall Slides, Face Pulls (Resistance Band) (about 6 min).
Phase 2ProgressionDo these 10 exercises each session, about 20 minutes. 5 new exercises are added. This phase has the most challenging moves in the program.
Weeks 5-8
10 exercises
about 20 min
Do these 10 exercises each session, about 20 minutes. 5 new exercises are added. This phase has the most challenging moves in the program.
Weeks 5-8
10 exercises
about 20 min
Your routine each session
- 1T-Spine Rotation
- 2Scapular Wall Slides
- 3Face Pulls (Resistance Band)
- 4Hip Crossover Stretch
- 5Single-Leg Balance (Eyes Open and Closed)
- 6Cervical Retraction New
- 7Glute Bridge New
- 8Lunge with Thoracic Rotation New
- 9Doorway Chest Stretch New
- 10Bird Dog New
Short on time? Do just T-Spine Rotation, Scapular Wall Slides, Face Pulls (Resistance Band), Cervical Retraction (about 8 min).
Do any of these sound familiar?
- Throwing shoulder sits lower or more forward than the other
- Thoracic spine rotates more easily in one direction
- Groin or hip tightness on the dominant side
- Neck stiffness after throwing sessions
- Lower back pain from uneven hip rotation
- Hamstring tightness that recurs after stretching
Why this happens
The root causes behind baseball player's posture fix.
- Thousands of throws training the shoulder into internal rotation on the dominant side
- Hitting and throwing rotating the thoracic spine the same direction until the non-dominant direction is restricted
- Lead hip taking asymmetrical load on every swing and pitch, losing external rotation range
- Cervical deceleration forces from the throwing follow-through compressing the cervical discs
Why this works
Mike played high school baseball and has seen the throwing shoulder pattern in players at every level. The asymmetry that develops from years of throwing, hitting, and fielding isn't cosmetic, it's structural load that lands on the wrong joints every time. This program restores bilateral hip rotation, shoulder symmetry, and thoracic mobility in both directions.
Why not just watch free videos?
Free YouTube videos
- ✗Random exercises with no sequence
- ✗No explanation of root cause
- ✗No progression structure
- ✗Hope something works
This program
- ✓Specific sequence that targets your root cause
- ✓Mike explains the why behind every movement
- ✓Progressive structure over 4+ weeks
- ✓Designed for your exact issue
Start free, watch these now
Two full videos from the program, on us. No account required.
All program videos
8 more videos included with purchase.
Unlock all 10 exercises
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Unlock all exercises, $97Frequently asked questions
Is this appropriate for youth players?
Yes, and more important for youth players. The earlier asymmetries are addressed, the less structural damage accumulates over a career.
I had Tommy John surgery. Can I do this?
The program doesn't involve the elbow or wrist directly. The hip, thoracic, and cervical work is appropriate for most post-surgical athletes, confirm timeline with your surgeon.
When should I do this during the season?
After games and practices when the body is warm. It functions as active recovery and doesn't fatigue you for the next game.
Will this reduce my injury risk?
The rotational imbalances this program addresses are directly linked to the most common baseball injuries, UCL stress, shoulder impingement, and hamstring tears. Yes, significantly.
Let pain be your guide. This program is for general wellness and education — it is not medical advice, diagnosis, or treatment, and Posture Guy Mike is not a physician or physical therapist. Always consult your doctor before starting a new exercise program, especially if you have a pre-existing condition, injury, or chronic pain. Stop immediately if you feel sharp, shooting, or worsening pain.
Take your program anywhere.
The free Posture Guy Mike app brings your entire program to your phone. Stream your exercises at home, at the gym, or on the road, and pick up right where you left off on any device.
- Full access to your purchased programs
- Stream every exercise from your phone
- Track your progress on any device
- Free on iPhone and Android
Free on iPhone and Android.
What's included
- 10 corrective exercise videos
- Mike explains the baseball-specific biomechanics behind each movement
- Full demonstration with form cues
- Lifetime access on any device
- No equipment needed
- 30-day money-back guarantee
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