Fitness

Hello guys, what exercises help with a hollow back, rounded shoulders, and forward head posture? I also have neck tension that goes up into my head and affects my everyday life. What exercises would help?

One challenge of training without someone watching every set is noticing small technique problems.

Sometimes a movement feels normal because you've repeated it hundreds of times.

Then one day you record yourself or someone points something out, and you realize you've been compensating without noticing.

For people who train alone, especially at home, what form mistake took you the longest to identify?

Was it posture, range of motion, speed, or something else?

How did you finally notice and fix it?

sitting down at a office job did this

Warrior I is the physical shape of someone who has decided not to look away — one foot forward, one foot planted behind, hips squared, arms reaching overhead, chest lifted and open. It's a full body strength pose that targets the legs, core, and shoulders, and it asks something more than just physical effort: it asks you to stay present in the shape even when it starts to get hard.

How to practice:

Warrior I — from Low Lunge, plant your back foot at a 45-degree angle and press it firmly into the floor. Square your hips toward the front of your mat as much as possible. Inhale and rise up, reaching both arms overhead with palms facing each other. Bend your front knee to 90 degrees and lift your chest. Hold for 5–8 breaths, then repeat on the opposite side.

Advanced option: Reverse Warrior — From Warrior I, turn your front palm to face upward and sweep your front arm down and back alongside your body. Lower your back hand to rest lightly on your back thigh — don’t lean into it or use it for support

Inhale and reach your front arm up and over your head in a long arc, leaning back slightly into the stretch. Let your gaze follow your top hand toward the ceiling or slightly behind you. Feel the stretch open through your front side body — ribs, obliques, and the space between. Hold for 3–5 breaths, then sweep back through Warrior I and repeat on the opposite side.

Rise up this week. Notice what changes when you do.

Song: Boom by Royce Da 5’9

One challenge with strength training alone in a home gym is knowing whether your technique stays consistent as the sets get harder.

Squats are a good example.

The first few reps might look controlled, but fatigue can change your depth, balance, or torso position without you noticing immediately.

I've seen people use phone videos from the side, mirrors, or reference points to compare repetitions.

But each method seems to have limitations, especially when you're trying to focus on the movement itself.

For those who regularly squat alone at home, how do you monitor depth and spinal position?

Do you record your working sets, review technique afterward, or use another method to identify changes?

Please help

I built Suppl (staysuppl.com), short guided movement plans for people who sit too much. The main one is a 30-day neck routine, a few minutes a day, for the classic desk neck situation. I made it for myself first so I'd actually stick to it.
I'm keen to get notes from real users on what's confusing, boring or actually useful. Also happy to talk about the product shape.
Happy to share free access, just DM me.

I know that it’s normal for one side to be more flexible or have a wider range of motion than the other, but for me the difference is very pronounced and has been my whole life. On reading more here I wonder if I have some kind of anatomical impingement rather than just it being just normal “one side is bendier”. I am NOT asking for medical advice or a diagnosis, but wondering what steps I could take to look into this?