Most of the current population, including myself for a good chunk of my life, is stuck sitting at a desk with their upper back hunched over and head protruding forward all day.
Not only does this look terrible from a posture and aesthetic standpoint, but it will also eventually cause neck, back, and shoulder pain along with a laundry list of other secondary issues down through the chain of the body due to the imbalance.
This issue is fixed fairly easily with some light band work and face pulls.
The best bands I have found for this (or anything else for that matter) are the ones sold by Elite FTS or Westside Barbell. For these exercises, I would start with the mini band or possibly even the micro mini if you are just starting out (or just want to fix upper back/shoulder/neck pain and have no desire to train otherwise).
Perform the workout below every day and do 3-4 sets of 15-20 reps of face pulls every time you step in the gym.
| Upper Back, Neck, and Shoulder Health | |||
| Exercise | Sets | Reps | |
| A1 | Band Tears | 5 | 15-20 |
| A2 | Banded Internal Shoulder Rotation | 3 | 15-20 |
| A3 | Banded External Shoulder Rotation | 3 | 15-20 |
The workout above paired with face pulls will strengthen the musculature in the upper back and rear delts which will slowly pull the shoulders back, fix slouching, and alleviate pain.
Refer to the videos section for explanations and videos for each exercise.