Basketball Player's Posture Fix
Fix the hip flexor tightness, ankle instability, and thoracic compression basketball creates.
Basketball creates tight hip flexors from constant cutting and sprinting, ankle instability from jumping and landing, and thoracic compression from defensive positioning. Taller players often develop forward head from habitually looking down. This 20-video program targets the specific structural demands of basketball, building the postural foundation for explosive athleticism and fewer injuries.
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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 13 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 1-3: 5 exercises, about 13 minutes. Weeks 4-6: 9 exercises, about 20 minutes. 4 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 13 minutes. Focus on learning good form.
Weeks 1-3
5 exercises
about 13 min
Do these 5 exercises each session, about 13 minutes. Focus on learning good form.
Weeks 1-3
5 exercises
about 13 min
Your routine each session
- 1Hip Flexor Lunge Stretch
- 2Ankle CARs (Controlled Articular Rotations)
- 3Single-Leg Balance (Eyes Open and Closed)
- 4T-Spine Rotation
- 5Cervical Retraction
Short on time? Do just Ankle CARs (Controlled Articular Rotations), Single-Leg Balance (Eyes Open and Closed), T-Spine Rotation, Cervical Retraction (about 8 min).
Phase 2ProgressionDo these 9 exercises each session, about 20 minutes. 4 new exercises are added. This phase has the most challenging moves in the program.
Weeks 4-6
9 exercises
about 20 min
Do these 9 exercises each session, about 20 minutes. 4 new exercises are added. This phase has the most challenging moves in the program.
Weeks 4-6
9 exercises
about 20 min
Your routine each session
- 1Hip Flexor Lunge Stretch
- 2Ankle CARs (Controlled Articular Rotations)
- 3Single-Leg Balance (Eyes Open and Closed)
- 4T-Spine Rotation
- 5Cervical Retraction
- 6Glute Bridge New
- 7Dead Bug New
- 8Squat to Stand New
- 9Standing Calf Raises New
Short on time? Do just Ankle CARs (Controlled Articular Rotations), T-Spine Rotation, Cervical Retraction, Glute Bridge (about 7 min).
Do any of these sound familiar?
- Tight hip flexors limiting first-step explosiveness
- Ankle instability and recurring sprains
- Jumper's knee (patellar tendon pain)
- Lower back pain from defensive stance
- Hamstring tightness that won't resolve
- Forward head posture (especially in taller players)
Why this happens
The root causes behind basketball player's posture fix.
- Constant sprinting and cutting shortening hip flexors and inhibiting glutes
- High-volume jumping loading the patellar tendon without adequate hip stability
- Defensive stance holding the hip flexors in sustained loaded flexion
- Ankle instability from jumping and landing without adequate dorsiflexion
Why this works
Jump height is hip power. First-step explosiveness is glute activation. Ankle stability determines whether you land safe or sprained. Basketball posture underpins every athletic quality the game demands, and it's the thing most players never specifically train.
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
7 more videos included with purchase.
Unlock all 9 exercises
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Unlock all exercises, $97Frequently asked questions
I have jumper's knee. Will this help?
Patellar tendinitis is usually driven by anterior pelvic tilt and hip flexor tightness that overloads the quad. The hip work in this program directly addresses the structural root.
When is the best time to do this?
After practice or games when the body is warm. It functions as active recovery and reduces next-day stiffness.
I'm a taller player with forward head posture. Will this help?
Yes. The cervical retraction and thoracic work directly addresses forward head regardless of height. Taller players often benefit most.
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
- 9 corrective exercise videos
- Mike explains the basketball-specific mechanics 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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