The goal of this level of neutral spine conditioning is to retore your ability to get into neutral spine alignment with special emphasis on the Chest Lift™ principle.
Level 1 Workout Schedule
Morning Joint Clearing Routine
Perform this 3-minute routine each morning to start your day with maximum access to neutral spine alignment.
Daily Neutral Spine Workout
Perform this 8-minute healthy posture workout once daily to improve your ability to get into neutral spine alignment.
End of Day Joint Clearing Routine
Perform this 3-minute routine before going to bed to reduce the amount of muscle tension you have upon waking.
Equipment Needed:
We have provided purchase links from The Yoga Warehouse below because they are offer the cheapest prices on the equipment required in the Healthy Posture Club. You are free to purchase your equipment from whomever you feel most comfortable. We have no financial relationship with yoga warehouse.
Foam Roller
You will use the foam roller during every workout to improve your ability to get into Chest Lift™
▪ 6″x36″ foam roller
Exercise Mat
Please choose a light-colored mat as we will be marking off your plank, lunge and squat stride lengths.
▪ exercise mat
Head Nod™ Pad
You will use this support for all exercises laying on your back and during the Head Nod™ Series.
▪ 3″ yoga block
▪ 4″ yoga block
Lifestyle Modifications/Props:
At this level of neutral spine conditioning, we want to do whatever we can to assist you in getting in and functioning from healthy posture.
Wedge Pillow
Healthy sitting requires you to hold a Chest Lift™ and Head Nod™ while hinging forward onto your sit bones. A chair wedge will assist you in sitting on your sit bones.
Monitor Stand
You will likely have to elevate your monitor 2 to 4″ to facilitate your sitting in healthy sitting posture. Discuss your work station set-up during month 1 of your conditioning.
Dower Stick
We suggest sliding a dowel stick down the back of your shirt when performing all standing exercises to provide you with tactile feedback regarding your posture.
Scheduling:
We suggest scheduling all your virtual workout session a month in advance to secure the times and days the work best for your schedule. You can purchase additional sessions as needed with the links below.
Schedule a Virtual Injury Screen
If you experience an injury or set-back during the program, please put your workouts on hold and schedule virtual injury screen with a HPC physical therapist.
Schedule a HPC Virtual Workout Session
If you are an active member your HPC membership included 2 to 8 virtual workout treatments. You can schedule your virtual sessions below.
Purchase additional workouts
Need more workout sessions than your membership allows, no problem. You can purchase a HPC 4 pack that allows you to access additional sessions as needed (no expiration).
Have A Symmetrical Day!
Commonly Asked Questions:
How do I get the password to view the workouts?
You must purchase a wellness screen to start the Healthy Posture Club. During your screening you will be assigned a level and provided with a unique password to access the workouts prescribed at that level.
Should I work through pain?
It depends. If you are unable to get into neutral spine alignment because of pain or getting into neutral spine alignment causes a sharp pain, stop the program and schedule a virtual screening with a HPC physical therapist to explore the pain source.
If getting into neutral spine causes soreness in a tight muscle that resolves as you maintain neutral spine alignment, it is safe to perform any exercise prescribed as long as you can maintain neutral alignment throughout the exercise.
What is a Joint Clearing Technique?
A joint clearing technique (aka self-correction technique) is a safe way to put joints that are out of alignment back in alignment. As you progress through the Healthy Posture System you will be prescribed unique JCT’s to address misalignments revealed during your private virtual workout sessions.
Can I progress to the next level on my own?
It depends. If you do not have an active pain condition and you have been prescribed the self-guided membership, then yes. If you have been prescribed any other membership, then you must be progress to the next level by your movement educator. Remember, doing exercises outside of neutral spine alignment only reinforces the faulty loading patterns that cause the joint misalignments that cause pain.
We control your progression through the program digitally. At the end of each virtual workout sessions, you will be provided a workout page link. If you are being progressed to a more advanced workout that link will include the password required to access the workouts on that page.