Welcome to the level 1 Upper Body Conditioning workout page. This page is designed for members that have purchased the HPC Upper Body Conditioning membership. The level 1 upper body condition workouts will teach you how to get into neutral spine alignment (aka healthy posture). Purchase a $50 Posture Screen to get started with the online training required to safely progress through the program and meet your goals.
Level 1 Workout Schedule
Daily Joint Clearing Routine
Perform this 6-minute routine every morning to start the day with unobstructed access to neutral spine alignment and before going to bed to reduce how collapsed you sleep.
Daily Neutral Spine Workout
Perform this 8-minute workout once daily until your next virtual workout session. Please watch the level 2 daily workout video just prior to your next online workout.
Don’t forget to do your Hourly Mobility Exercises
Perform 4 Seated Chest Lifts™ every hour to keep your upper back mobile.
What is Healthy Posture?
Scheduling:
Please visit the Equipment Needed page to make sure you are getting the most out of your Self-guided membership.
Need Additional Training?
Need more virtual training, no problem. You can purchase a HPC 4 Pack to allow you additional training and exercise supervision.
Never Work Through an Injury!
Even the slightest injury can compromise your ability to get into neutral spine alignment. If you have suffered an injury, please schedule a $50 Injury Severity Screen before your next workout so that we can confirm you are able to get the most out of the next workout. Remember, workouts performed outside of neutral spine alignment only reinforce the faulty loading patterns that cause the joint misalignments that serve as the foundation for most chronic pain conditions.
Knowledge is Power!
At each level of your progression toward healthy posture we are going to highlight a concept at that level critical for getting the most out of your membership.
Joint Clearing Technique – faulty posture causes joint misalignments. Joint misalignments cause pain. Joint clearing techniques put commonly misaligned bones in alignment before you start strengthening exercises to break the faulty loading patterns contributing to your pain. The HPC contains 16 proprietary joint clearing techniques that are prescribed as needed to customize the program for your individual needs.
Neutral Spine Alignment – when your pelvis, rib cage and skull are in alignment with each other you are in neutral spine alignment. All your vertebrae are aligned in a way that allow loads to transfer through each vertebra in a healthy way. Neutral spine conditioning is a fitness program that restores your ability get into neutral spine alignment and conditions your nervous system to function from neutral spine alignment.
Have A Symmetrical Day!
Common Questions
Why Do I Need a Password?
Neutral spine conditioning is not fitness conditioning. A key to our success in helping transform how you move is controlling how quickly you progress through the program. You must master each level of conditioning to ensure you do not progress beyond your ability to perform each exercise from neutral spine alignment.
Exercises perform outside of neutral spine alignment only reinforce faulty loading; faulty loading causes joint misalignment which accelerates joint breakdown.
Todd Ball PT
How Do I get my Password?
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.
When progressed to a higher level of the program, you will receive the following.
- a link to the new workout page with instructions to watch the daily workout at that level before your next virtual session. Ideally just before the start of your next virtual workout session.
- a unique password to access the workouts on that page
- instructions to not perform that workout independently until you have been guided through the new exercises virtually
Can I Progress Myself?
No. You are progressed through the program based on your demonstrated ability to perform each exercise from neutral spine alignment. We control your progression communications 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.
Exercises perform outside of neutral spine alignment only reinforce faulty loading; faulty loading causes joint misalignment which accelerates joint breakdown.
Should I Work Through Pain?
No. Your neutral spine conditioning specialist can identify whether your pain coming from tight muscles that need to be conditioned to allow for more length or if your pain is coming from another source that may require modifications.
If you suffer an injury, regardless of cause, stop the program and schedule a $50 Injury Severity Screen with a HPC physical therapist before your next virtual workout session.
Should I Do the Lower Body Conditioning Workout?
The Upper Body Conditioning membership provides 4 virtual workout sessions a month. This is only enough supervision to learn the upper body conditioning program initially. We never want you doing an exercise we have not observed and confirmed that you can do it properly.
Exercises perform outside of neutral spine alignment only reinforce faulty loading; faulty loading causes joint misalignment which accelerates joint breakdown.
You can purchase a HPC 4 Pack to add the upper body conditioning training to your program at this level of commitment at any time.
We encourage every client to complete both the upper and lower conditioning programs for complete neutral spine conditioning.