🧘‍♀️ Rounded Shoulders & Forward Head Posture? Gentle Yoga Flow to Open Your Chest! Do you struggle with rounded shoulders, forward head posture (tech neck), upper back stiffness, tight chest muscles, or a hunched posture from sitting at your desk all day? Maybe you spend 8–12 hours working at a computer, constantly looking down at your phone, or experience tight shoulders and neck discomfort after boxing, martial arts, sports, or upper-body workouts. If this sounds familiar, today's gentle Yoga Flow for rounded shoulders, forward head posture, and mild kyphosis is designed to help you improve flexibility, release muscle tension, strengthen your postural muscles, and move with greater comfort. Hello, Pilates and Yoga Lovers! 💜 I'm Annie, a Physical Therapist with over 25 years of experience, and I'm excited to guide you through this follow-along Yoga Flow that combines Physical Therapy principles, Yoga, Pilates, diaphragmatic breathing, and postural strengthening. This routine was inspired by requests from two of my viewers: one who works at a desk for 8–12 hours daily and another who is an amateur boxer experiencing upper-body stiffness. Whether you're working from home, sitting in an office, or recovering from a demanding workout, this gentle progression can help you develop better posture awareness and comfortable spinal mobility. 🎥 WATCH MY FREE CORE BACK PROTOCOL TRAINING: 👉 https://www.backmasterclass.com/learn 📅 BOOK A FREE ONE-ON-ONE CORE BACK PROTOCOL CONSULTATION: 👉 https://www.backmasterclass.com/schedule 🦴 What Causes Rounded Shoulders, Forward Head Posture & Kyphosis? Your cervical spine (neck), thoracic spine (upper and middle back), lumbar spine (lower back), pelvis, and deep core muscles all work together to support movement and posture. Prolonged sitting, repetitive activities, reduced movement variety, and limited strength or mobility may contribute to neck and shoulder discomfort.

I’m so happy you’re here! But before you jump into the training, I want to meet YOU! 😊 If you dont leave a comment down below you will be removed in this community 👇 Introduce yourself in the comments below: 1️⃣ What’s your name, and what country are you joining us from? 2️⃣ What is your #1 goal? Less back pain? Stronger core? Better posture? More flexibility? Getting back to an activity you love? 3️⃣ What do you do for work, and what challenges are currently getting in the way of your daily activities or goals? 4️⃣ FUN ONE! 📸 Share a photo of your workout space, favorite place to stretch, Pilates/Yoga setup, or something that inspires you to stay active! And most importantly—don’t be shy! Read the other introductions, say hello, encourage each other, and start connecting. To navigate this community, all the modules are located inside the classroom and my Free live workshops and trainings will be in the calendar, so be on the lookout to my upcoming live training and education. This is a supportive space where we can learn, grow, move, and progress together as you work toward less back pain, a stronger deep core, better posture, and more confidence in your body. My Core Back Protocol brings together principles from Physical Therapy, Pilates, and Yoga to help you understand your body and build a stronger foundation—step by step. This is where your journey begins: BREATHE → CONNECT → STRENGTHEN → MOVE → REGAIN YOUR LIFE 💙 Welcome to the Core Back Protocol! I can’t wait to learn more about you and support you along the way. — Annie Physical Therapist | Pilates & Yoga Creator of the Core Back Protocol I actually attaching my space of comfort, wellness, fitness and peace

here's the CHALLENGE: The Core Back Foundation 🌿 Are you tired of dealing with back pain, spasms, stiffness, and instability? It’s time to get to the root of the problem. Join me for a 4-week journey to build a stronger, more resilient foundation. 📅 THE 4-WEEK ROADMAP * WEEK 1: Breathwork – Master the fundamentals with 7 days of targeted breathing and core engagement. * WEEK 2: Learn Neutral Spine & Pelvic Stability – Learn to find your neutral spine with 10 minutes of daily practice. * WEEK 3: Building Endurance – Tune into your body. How do you feel before versus after? Are you noticing less pain, less intensity, or reduced inflammation? * WEEK 4: Flexibility & Integration – Anchor these movements into your daily routine while maintaining proper breath and alignment. 👇 BEFORE WE START... I want to know where you’re starting from. Look up in the classroom for the modules that will be uploaded , so be on the lookout . 👀 But before we begin , What are the top 3 back pain symptoms affecting you most right now? (Examples: Radicular pain, poor posture, weak core, tight hips, upper/low back pain, SI joint dysfunction, or just feeling overwhelmed.) Post your top 3 below + write down "I’M Ready to DIVE IN 🙋‍♀️" At the end of the month, we’ll revisit these symptoms to celebrate your progress and reflect on your wins. We aren’t chasing perfection—we are building resilience, one small practice at a time. Let’s do this! — Annie

Welcome @Janice Wallace @Lisa Delancy @Raedell Wallace @Julie Maxwell @Pritvi Sammy @Linda Chamberlain @Esther Horner @Nicole Bonilla @Julian F @Karyn Evans @Patricia Orozco @Kristy Dobbie @Jenine Fernandez @Donna Lougher @Stefano La Malfa 💙 But before you jump into the training, I want to meet YOU! 😊 Please leave a comment below so I know you're here! 👇 Introduce yourself in the comments below: 1️⃣ What's your name, and what country are you joining us from? 2️⃣ What is your #1 goal? Less back pain? Stronger core? Better posture? More flexibility? Getting back to an activity you love? 3️⃣ What do you do for work, and what challenges are currently getting in the way of your daily activities or goals? 4️⃣ FUN ONE! 📸 Share a photo of your workout space, favorite place to stretch, Pilates/Yoga setup, or something that inspires you to stay active! And most importantly—don't be shy! Read the other introductions, say hello, encourage each other, and start connecting. To navigate this community, all the modules are located inside the Classroom and my free live workshops and trainings will be in the Calendar, so be on the lookout for my upcoming live training and education. This is a supportive space where we can learn, grow, move, and progress together as you work toward less back pain, a stronger deep core, better posture, and more confidence in your body. My Core Back Protocol brings together principles from Physical Therapy, Pilates, and Yoga to help you understand your body and build a stronger foundation—step by step.

Weekend reset time! 💙 Your diaphragm is part of your deep core team. When you breathe well, your core and pelvic floor work together to support your spine. Try this today: 1. Lie on your back with knees bent, or sit tall in a chair. 2. Place one hand on your chest and one on your belly. 3. Breathe in slowly through your nose and feel your belly and ribs gently expand. 4. Breathe out slowly through your mouth and feel everything soften. 5. Repeat for 2 minutes. Go slow and keep it comfortable. If anything feels off, stop and rest. Comment "done" when you've tried it, or tell us how you felt afterward! 👇