MMA & Combat Sports Posture
Fix the guard position, cervical compression, and hip flexor loading combat sports create.
The fighting stance trains chronic flexion into the body. Clinch work compresses the cervical spine. Sprawling and shooting demand hip mobility that constant fighting positions gradually destroy. This 20-video program is built specifically for fighters, reversing the structural patterns that combat sports create without taking you off the mat.
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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 1-4: 5 exercises, about 13 minutes. Weeks 5-8: 8 exercises, about 20 minutes. 4 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 1-4
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
- 2T-Spine Rotation
- 3Hip Flexor Lunge Stretch
- 4Scapular Wall Slides
- 5Dead Bug
Short on time? Do just Cervical Retraction, T-Spine Rotation, Scapular Wall Slides, Dead Bug (about 8 min).
Phase 2ProgressionDo these 8 exercises each session, about 20 minutes. 4 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 5-8
8 exercises
about 20 min
Do these 8 exercises each session, about 20 minutes. 4 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 5-8
8 exercises
about 20 min
Your routine each session
- 1Cervical Retraction
- 2T-Spine Rotation
- 3Scapular Wall Slides
- 4Dead Bug
- 5Side Plank New
- 6Glute Bridge New
- 7Doorway Chest Stretch New
- 8Static Back New
No longer in your routine: Hip Flexor Lunge Stretch. You have learned these, so keep them for days you want extra work.
Short on time? Do just Cervical Retraction, T-Spine Rotation, Scapular Wall Slides, 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?
- Chronic neck tightness and stiffness
- Forward head posture that persists off the mat
- Tight hip flexors limiting kicks and takedown explosiveness
- Rounded shoulders from constant guard position
- Lower back pain from sustained fighting stance
- Thoracic spine locked and unable to rotate fully
Why this happens
The root causes behind mma & combat sports posture.
- The fighting guard trains sustained hip and thoracic flexion, the opposite of good posture
- Clinch work, head control, and takedown defense compress the cervical spine repeatedly
- Combination throwing creates thoracic rotation bias in the dominant direction
- Hip mobility lost from constant fighting positions makes sprawling and shooting less explosive
Why this works
Mike trained MMA and knows the guard position from the inside. The chin-down, shoulders-rounded, hips-loaded stance is structurally the opposite of good posture, and training in it daily teaches the body to default to it everywhere. This program uses this corrective method to decompress the cervical spine, open the thoracic, and restore the hip mobility that fighters need.
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.
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Unlock all exercises, $97Frequently asked questions
I train twice a day. Is this additional work worth it?
This is recovery work, not training. Done after training, it reduces next-session stiffness and protects the structures that take the most abuse in combat sports.
Can this help my neck pain from training?
Neck pain in fighters is almost always cervical compression combined with suboccipital tightness from the guard. This program specifically addresses both.
Will this help my hip mobility for guard positions?
Yes. Hip external rotation mobility is a primary focus. The pigeon pose and hip crossover work directly restore the range you need for effective guard.
I have a cervical disc issue. Is this safe?
The cervical retraction in this program is gentle and decompressive, it reduces compression rather than adding it. Always consult your doctor if post-surgical.
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 combat-specific structural patterns behind each exercise
- Full demonstration with form cues
- Lifetime access on any device
- No equipment needed
- 30-day money-back guarantee
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