When people think about improving their upper back and shoulders, they often jump straight to strengthening. But if the neck is tight, guarded, or overactive , strengthening alone can actually make discomfort worse. Before you ask the upper back to work harder, the neck needs to settle down and regain control . That’s where this simple quadruped neck flexion and extension exercise fits perfectly into the Stand Up Str8 system. Why the Neck Matters in Upper‑Back Strengthening T

Demonstration of Chest Opener

If you’ve been dealing with shoulder pain, stiffness, or that stubborn “catch” when you try to reach overhead or behind your back, the shoulder pendulum may become one of your go-to tools. It’s an old, reliable method that’s been helping people move better long before fancy rehab gadgets came along. And the reason it’s still around is simple: it works. As someone who’s spent more than three decades evaluating the human movement system, I can tell you that most people—especial

By Ken Belveal, Virtual Exercise Physiologist | Stand Up Str8 Why the Upper Trapezius Tightens Up If you feel constant tension at the base of your neck or across your shoulders — especially after long days at the desk, behind the wheel, or on your phone — your upper trapezius  is working overtime. These muscles help lift your shoulders and stabilize your neck, but modern posture habits keep them activated far too often. Over time, they become overused and shortened , leading

Understanding PNF Stretching If you’ve ever stretched and felt like you weren’t getting anywhere — your hamstrings still tight, your hips still stiff — then PNF stretching  might be the missing link. PNF stands for Proprioceptive Neuromuscular Facilitation , and while that’s a mouthful, the concept is simple: you alternate between contracting and relaxing a muscle to help it lengthen more effectively. It’s not just about pulling a muscle and holding it. It’s about teaching yo

If you spend hours working at a desk, driving, or simply notice your shoulders rolling forward, chances are your chest muscles are tight....

If you’ve ever felt like your rows aren’t doing much for your back, you’re not alone. The dumbbell row is a staple exercise, but most...

Tight hamstrings are one of the most common movement restrictions I see, especially in adults over 50. If you’ve ever felt stiffness when...

If you’ve ever felt tightness in your neck, trouble turning your head fully, or even shallow breathing after long hours at a desk, your...

If you’ve ever felt that nagging tightness creeping up the side of your neck or across the top of your shoulders, chances are your upper...

If your mid-back feels glued down and your shoulders don’t want to rotate, you don’t need fancy equipment—you need fundamentals done...

Neck, back, and shoulder pain are common issues that many people face, especially with long hours of sitting, working, or using devices....

If you've been stretching your neck, massaging your traps, or popping Advil to ease the nagging pain at the base of your skull or along...

Do you ever feel a constant ache between your shoulder blades… a tug in your neck… or a tightness that creeps into your upper back by...

What you body is telling your when you wake up with shoulder pain and how to fix it.

5 habits that are ruining your posture and how to fix them

Relieving upper back pain involves addressing the underlying causes, improving mobility, and strengthening the muscles that support the...

When it comes to addressing posture and alleviating pain in the upper back and shoulders, most people focus on stretching and...

When it comes to moving well and staying pain-free, two terms often come up: mobility  and flexibility . Though these terms are sometimes...

Pain is a common issue that affects many aspects of our lives, from our daily activities to our overall quality of life. While there are...