Boxer's Posture Fix
Fix the guard position, shoulder asymmetry, and cervical compression boxing creates.
Boxing trains the body into a perpetual protective flexion pattern. The guard position rounds the shoulders and compresses the cervical spine. Punching creates one-sided thoracic rotation. Head movement builds cervical strength at the expense of alignment. This 20-video program reverses the boxing posture, not to interfere with training, but to ensure the body can sustain it over a career.
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Your Program Guide
6 weeks
Program duration
4x per week
Recommended frequency
~19 min
Per session
How to follow this program
Do one session 4 days a week. Each session takes about 13 to 19 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 13 minutes. Weeks 5-8: 7 exercises, about 19 minutes. 4 new exercises come in, 2 drop off. The other video in this program is an optional extra. Add it on days you have more time. 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 1-4
5 exercises
about 13 min
Do these 5 exercises each session, about 13 minutes. Focus on learning good form.
Weeks 1-4
5 exercises
about 13 min
Your routine each session
- 1Cervical Retraction
- 2Thoracic Extension (Foam Roller)
- 3Hip Flexor Lunge Stretch
- 4Doorway Chest Stretch
- 5Scapular Wall Slides
Short on time? Do just Cervical Retraction, Thoracic Extension (Foam Roller), Doorway Chest Stretch, Scapular Wall Slides (about 8 min).
Phase 2ProgressionDo these 7 exercises each session, about 19 minutes. 4 new exercises come in, and 2 you have already learned drop off your list. This phase has the most challenging moves in the program.
Weeks 5-8
7 exercises
about 19 min
Do these 7 exercises each session, about 19 minutes. 4 new exercises come in, and 2 you have already learned drop off your list. This phase has the most challenging moves in the program.
Weeks 5-8
7 exercises
about 19 min
Your routine each session
- 1Cervical Retraction
- 2Thoracic Extension (Foam Roller)
- 3Scapular Wall Slides
- 4T-Spine Rotation New
- 5Dead Bug New
- 6Side Plank New
- 7Static Back New
No longer in your routine: Hip Flexor Lunge Stretch, Doorway Chest Stretch. You have learned these, so keep them for days you want extra work.
Short on time? Do just Cervical Retraction, Scapular Wall Slides, T-Spine Rotation, Dead Bug (about 8 min).
Optional extras
Not part of the daily routine. Add one on days you have more time: Diaphragmatic Breathing.
Do any of these sound familiar?
- Chronic neck and upper trapezius tightness
- Rounded shoulders from the guard position
- Thoracic spine rotates more easily to the dominant side
- Hip flexors tight from the crouched boxing stance
- Lower back pain from repeated rotation and impact
- Jaw and cervical tension from taking contact
Why this happens
The root causes behind boxer's posture fix.
- Guard position training sustained thoracic flexion and shoulder internal rotation
- Lead-hand dominant punching creating thoracic rotation bias in one direction
- Crouched stance shortening hip flexors and compressing the lumbar spine
- Head movement and contact loading the cervical spine in all planes
Why this works
Every boxer knows the neck stiffness, the rounded shoulders, the tight hip flexors from the boxer's crouch. These are structural patterns, and unaddressed, they don't just affect performance, they determine how long the body holds up. This program specifically targets what the sport creates, done outside the gym when the body can actually change.
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
Will this affect my boxing stance or technique?
No, this is done away from training as structural recovery. It improves the mobility your technique is built on, not the technique itself.
I spar multiple times a week. When should I do this?
After training on non-sparring days for the deep work. After sparring sessions specifically, do the cervical decompression and static back as minimum baseline.
I have a stiff neck from sparring. Will this help?
Cervical compression from contact is directly addressed. The cervical retraction and decompression work is designed specifically for fighters.
Does it matter if I'm orthodox or southpaw?
Your stance determines which direction you rotate dominantly. The program addresses bilateral thoracic rotation, working the non-dominant direction is especially valuable for whichever stance you fight from.
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.
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What's included
- 10 corrective exercise videos
- Mike explains the boxing-specific structural patterns 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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