Posture is not about standing up straight on command. It is the position your body settles into by default — and that is the product of which muscles have become short and tight, and which have become long and weak.
Sitting for eight hours a day does predictable things: hip flexors shorten, glutes switch off, the upper back rounds, the neck pushes forward to compensate. Sport does its own version, usually asymmetric.
The approach
Assessment first — looking at standing posture, how you move, and which structures are restricted. Then hands-on work to release what has shortened, combined with specific exercises to strengthen what has lengthened and weakened.
Hands-on work alone will not hold. If the pattern that caused it is still there, the tightness returns within weeks. The exercises are the part that makes it last, which is why you get a plan rather than just a treatment.
What a session involves
Assessment first — standing, sitting, and moving, because posture at rest and posture under load are different problems. Then hands-on work on what has shortened: usually hip flexors, chest, and the muscles along the front of the neck. Then the exercises, which are the part that actually changes it.
You will be shown the exercises and asked to do them. Two or three that get done beat eight that do not.
What this fixes, and what it does not
Realistically it addresses the tightness, restriction and pain that come from a habitual position — the burning ache between the shoulder blades by mid-afternoon, the neck stiffness and headaches from a screen set too low, the lower back that aches after a long drive.
It does not change your skeleton, and it will not turn one shoulder into the mirror image of the other. Some asymmetry is normal in everybody, and more so in anyone who plays a one-sided sport. The target is comfortable and capable, not symmetrical.
Your desk matters more than your treatment
If you sit eight hours a day, that is 40 hours a week of the thing causing the problem against one hour of the thing treating it. Screen at eye height, feet flat, and getting up every 30 to 45 minutes will do more than I can. I will go through your setup with you.
How long it takes
Weeks to months, not sessions. Postural patterns took years to form. Progress is usually noticeable within three or four sessions, but holding it depends almost entirely on what happens between them.