Tools used

get_user_preferences
list_exercise_library
find_exercise_candidates
add_exercise
create_workout
create_note

Procedure

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