VTaper Max

Zone guide

Posture

Posture is how you carry your frame: head over your shoulders, shoulders back and level.

Here's what the app looks at, and six moves for your upper back, rear shoulders and neck. They're training, not treatment.

What posture does for your V

Your frame is the same however you stand. Posture is how you carry it, in the mirror and in your scan photos.

The moves here train your upper back and rear shoulders, which hold your shoulder blades back, and the small muscles at the front of your neck that tuck your chin. Chin tucks are also part of the app's short daily posture reset.

They don't fix pain or diagnose anything. If something hurts, see a physio or a doctor.

How the app measures it

From your side photo, the app measures how far your head sits forward of your shoulders and how rounded your shoulders are. From the front, it checks whether your shoulders are level and your two sides match. A fixed formula blends these into one posture score.

Where you hold your head and how you hold the phone can move it between scans, so read it over several.

How the score works

Moves for your posture

Six of the 11 posture exercises in the app. In the app each one has a demo clip, and your plan sets the sets and reps for you.

  • Demo still: cable face pull.
    • Posture · Upper back
    • Cable
    • Gym

    Cable face pull

    1. Set a rope at face height or a little above.
    2. Hold the rope with your thumbs toward you and step back.
    3. Pull toward your forehead, elbows high, hands apart.
    4. Squeeze one second, then return slowly.
    Common mistakes
    • Elbows dropping into a row.
    • Pushing the chin forward.
    • Leaning back.

    Swap for: band face pull, Y-T-W raise, band external rotation.

  • Demo still: band face pull.
    • Posture · Upper back
    • Band + door anchor
    • Home

    Band face pull

    1. Anchor the band at face height. Door anchor on the hinge side of a closed, locked door.
    2. Hold the ends and step back until the band is taut.
    3. Pull toward your forehead, elbows high, hands apart.
    4. Squeeze one second, then return slowly.

    Safety: Band check first: no nicks or tears, anchor secure, the band's line never aimed at your face. Highest-risk band set-up (anchor line at face height): the band check runs before every session that has it.

    Common mistakes
    • Skipping the anchor check: this set-up points at your face.
    • Pushing the chin forward.

    Swap for: cable face pull, Y-T-W raise, band external rotation.

  • Demo still: chin tucks.
    • Posture · Chin tuck
    • Bodyweight
    • Home + gym

    Chin tucks

    1. Sit or stand tall, eyes level.
    2. Slide your chin straight back, making a double chin.
    3. Hold 5 seconds, breathing normally, then release.
    4. Repeat for the whole 30 s.

    Safety: Low load. Part of the daily posture reset as well as the program.

    Common mistakes
    • Tilting the head down instead of sliding it back.
    • Pushing hard: gentle is enough.

    Swap for: wall angel, Y-T-W raise.

  • Demo still: wall angel.
    • Posture · Mobility
    • Bodyweight
    • Home + gym

    Wall angel

    1. Stand with your back, head and hips against a wall, feet a little forward.
    2. Arms against the wall in a W, elbows bent.
    3. Slide your arms up as far as you can while keeping contact.
    4. Slide back down slowly.

    Safety: Shoulder pinches: make the range smaller, or do it lying on the floor.

    Common mistakes
    • Forcing the wrists to the wall.
    • Arching the lower back away from the wall.

    Swap for: doorway chest stretch, open book.

  • Demo still: band external rotation.
    • Posture · Upper back
    • Band + door anchor
    • Home + gym

    Band external rotation

    1. Anchor a light band at elbow height and stand side-on to it. Door anchor on the hinge side of a closed, locked door.
    2. Hold the band in the far hand, elbow against your side, bent to 90°.
    3. Rotate the forearm out, away from your body.
    4. Return slowly. Do all reps, then switch sides.

    Safety: Band check first: no nicks or tears, anchor secure, the band's line never aimed at your face.

    Common mistakes
    • Elbow drifting away from your side.
    • Using a heavy band.

    Swap for: cable face pull, band face pull, Y-T-W raise.

  • Demo still: dead hang.
    • Posture · Hang
    • Bodyweight + pull-up bar
    • Home + gym

    Dead hang

    1. Grip the bar, hands shoulder-width.
    2. Hang with straight arms, feet off the floor.
    3. Keep the shoulders engaged, not shrugged up to your ears.
    4. Breathe steadily and step down before your grip gives out.
    Common mistakes
    • Dropping off the bar suddenly.
    • Shoulders creeping up to the ears.

    Swap for: scapular pull-up, wall angel.

Train posture safely

  • Band face pulls point at your face: anchor on the hinge side of a closed, locked door, and check the band before every session.

  • Chin tucks are gentle: slide your chin straight back. Don't push hard.

  • Wall angels: if a shoulder pinches, make the range smaller or do them lying on the floor.

  • Dead hangs: step down before your grip gives out.

  • Stop at any sharp pain, or numbness or tingling that spreads into your arm. Pain that keeps coming back is worth a physio's eyes.

General guidance, not medical advice.

Find your weakest zone in the app

Three photos measure your shoulders, waist and posture. Your 12-week plan starts with the zone that needs it most.

Coming soon to the App Store

iPhone · Ages 16+ · Scores are an AI estimate, not medical advice.