Football Player's Posture Fix
Fix the cervical compression, hip flexor loading, and joint asymmetry football creates by position.
Football is one of the most positionally specific sports in existence. Linemen develop completely different structural patterns from receivers or quarterbacks. What they share: cervical compression from contact, hip flexor dominance from explosive movement, and thoracic restriction from pads and contact positioning. This 20-video program addresses the universal structural patterns football creates across positions, with specific emphasis on cervical health.
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Your Program Guide
6 weeks
Program duration
4x per week
Recommended frequency
~18 min
Per session
How to follow this program
Do one session 4 days a week. Each session takes about 13 to 18 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: 7 exercises, about 18 minutes. 3 new exercises come in, 1 drops 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 1-3
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
- 1Cervical Retraction
- 2Static Back
- 3T-Spine Rotation
- 4Glute Bridge
- 5Dead Bug
Short on time? Do just Cervical Retraction, T-Spine Rotation, Glute Bridge, Dead Bug (about 8 min).
Phase 2ProgressionDo these 7 exercises each session, about 18 minutes. 3 new exercises come in, and 1 you have already learned drops off your list. This phase has the most challenging moves in the program.
Weeks 4-6
7 exercises
about 18 min
Do these 7 exercises each session, about 18 minutes. 3 new exercises come in, and 1 you have already learned drops off your list. This phase has the most challenging moves in the program.
Weeks 4-6
7 exercises
about 18 min
Your routine each session
- 1Cervical Retraction
- 2Hip Flexor Lunge Stretch New
- 3T-Spine Rotation
- 4Glute Bridge
- 5Dead Bug
- 6Side Plank New
- 7Bird Dog New
No longer in your routine: Static Back. You have learned these, so keep them for days you want extra work.
Short on time? Do just Cervical Retraction, T-Spine Rotation, Glute Bridge, Dead Bug (about 8 min).
Optional extras
Not part of the daily routine. Add one on days you have more time: Pigeon Pose (Hip Opener).
Do any of these sound familiar?
- Neck stiffness and reduced cervical range of motion
- Tight hip flexors from stance and explosive movement patterns
- Lower back pain from pad-weighted posture
- Thoracic spine stiff from shoulder pads and contact
- Shoulder tightness from contact and tackling
- Hip and groin tightness from sprint and cut patterns
Why this happens
The root causes behind football player's posture fix.
- Cervical compression from blocking, tackling, and contact over a career
- Hip flexors shortened by lineman stance, sprint mechanics, and explosive movement
- Shoulder pads externally compressing the thoracic mobility space
- Asymmetrical joint loading by position, throwing arm, blocking side, dominant cut direction
Why this works
Cervical spine health is the most important structural variable for football players, and the one most chronically compromised. Beyond the neck, explosive sprint mechanics require hip flexor length that the lineman stance destroys. Power output requires thoracic mobility that pads and contact restrict. This program addresses all of it.
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've played for 10 years. Is it too late to fix these patterns?
No, but the patterns are more established and require more consistent work. The cervical decompression work is appropriate at any point in a career.
Should I do this in-season or off-season?
Both, but with different emphasis. In-season, focus on daily recovery (15 minutes post-practice). Off-season, do the full program for structural restoration.
I'm a lineman. Is this specific to my position?
The hip flexor and thoracic work is especially relevant to linemen. The program covers lineman-specific patterns in the introduction and several videos.
Will this help with my sprint speed?
Hip flexor length directly limits sprint mechanics. When the hip can't fully extend on push-off, speed is capped. Fixing the hip flexors restores that range.
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
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What's included
- 9 corrective exercise videos
- Mike explains the football-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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