Procedure

1. Assess and Educate

   • Explain the "Upper Crossed Syndrome" framework: hyperactivity in the chest/neck and inhibition in the deep flexors/scapular stabilizers.
   • Mention the Craniovertebral Angle (CVA) as the clinical metric for tracking progress over an 8-week period.

2. Phase 1: Inhibition and Lengthening (Overactive Muscles)

   • Identify overactive muscles: Suboccipitals, Upper Trapezius, Levator Scapulae, and Pectoralis Major/Minor.
   • Use find_exercise_candidates to select stretching or myofascial release movements for these groups.
   • Add these to the workout via add_exercise as "Inhibition/Lengthening" blocks. Recommended: Doorway Pectoral Stretch and Upper Trapezius Stretch.

3. Phase 2: Activation and Strengthening (Underactive Muscles)

   • Target the Deep Cervical Flexors (DCF) using Craniocervical Flexion (CCF) drills or "progressive chin-tuck holds."
   • Target Scapular Stabilizers (Lower Trapezius and Serratus Anterior).
   • Use add_exercise to include:
     • Chin-tucks (targeting DCF).
     • Prone Y-T-W raises or Scapular Retractions (targeting Mid/Lower Trapezius).
     • Wall "push-up plus" (targeting Serratus Anterior).

4. Phase 3: Integration and Proprioception

   • Combine neck and shoulder movements to improve "joint position sense."
   • Prescribe "Wall Slides" to integrate scapular control with neutral cervical alignment.

5. Programming and Frequency

   • Create a structured 8-week plan using create_workout.
   • Set frequency to 3–5 sessions per week to meet clinical efficacy standards (Cohen’s $d \approx 1.5$).
   • Use create_note to provide ergonomic cues for "active sitting" and workstation setup to supplement the physical training.

6. Monitoring

   • Remind the user that significant structural changes (CVA improvement) typically require consistent adherence for at least 8 weeks.