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Prone Y-raises: Lie face down with arms extended overhead in a Y position, lift arms while squeezing shoulder blades, hold for three seconds Rows with resistance bands: Anchor the band at chest height, pull handles toward ribs while retracting shoulder blades Planks: Core stability reduces compensatory strain on upper back muscles Superman holds: Strengthen the entire posterior chain to support proper posture Position your monitor at eye level to eliminate forward head posture