• Skip to primary navigation
  • Skip to main content
A blue and white logo of the words healthy people

Healthy Posture Club

Healthy Aging Requires a Game Plan!

  • About Us
    • Healthy Posture System
  • Programs
    • Injury Prevention Programs
      • Healthy Kids Program
      • Adolescence Sport Program
      • Healthy Mommy Program
      • Healthy Worker Program
      • Healthy Aging Program
    • Prehab for Regenerative Medicine
      • Neck Pain and Cervical Instability
        • Prehab for the PICL Procedure
        • Prehab for Stem Cell Injections
        • Prehab for PRP in the Neck
      • Back Pain and Lumbar Instability
        • Prehab for Herniated Disk
        • Prehab for Spinal Stenosis
      • Knee Pain and Knee Instability
        • PRP and Stem Cell for ACL Tear
        • Regenerative Medicine for Meniscal Tear
    • Restorative Programs
      • Healthy Neck Program
        • Self-care for Neck Pain
          • Self-care for Neck Pain – Level 1
          • Self-care for Neck Pain – Level 2
          • Self-care for Neck Pain – Level 3
      • Healthy Shoulder Program
      • Healthy Back Program
      • Healthy Hip Program
      • Healthy Knee Program
  • Get Started
    • Step #1 – Posture Screen
    • Pricing
    • Equipment Needed
  • Workouts
    • Prehab Workouts
      • Level 1 Prehab Workout
      • Level 2 Prehab Workout
      • Level 3 Prehab Workout
    • Level 1 Neutral Spine Conditioning
      • Level 1 Lower Body Conditioning
      • Level 1 Upper Body Conditioning
      • Level 1 Neutral Spine Conditioning
    • Level 2 Neutral Spine Conditioning
      • Level 2 Lower Body Conditioning
      • Level 2 Upper Body Conditioning
      • Level 2 Neutral Spine Conditioning
    • Level 3 Neutral Spine Conditioning
      • Level 3 Lower Body Conditioning
      • Level 3 Upper Body Conditioning
      • Level 3 Neutral Spine Conditioning
    • Level 4: Functional Fitness
      • Functional Fitness Workouts
      • Healthy Neck Workout
      • Healthy Shoulder Workout
      • Healthy Back Workout
      • Healthy Knee Workouts
    • Level 5: Sport Conditioning Program
      • Healthy Running Workout
      • Overhead Sport Workout
    • Level 6: Complete Fitness Program
      • Guns for Poses Cardio Workout
      • Quadraleania CardioWorkout
      • Core of the Matter Cardio Workout
      • Dance, Dance, Dance Cardio Workout
  • Contact Us
    • Reseller Program
      • Branded Post-injury Maintenance Page
      • Neutral Spine Conditioning Certification
      • Functional Fitness Certification
    • Medical Referrals
    • Strategic Partners
    • Employment Opportunities
  • Blog
    • Joint Clearing Techniques for Injury Prevention
    • Safe Functional Fitness
    • Self-care for Neck Pain
    • Self-care for Back Pain
    • Self-care for Knee Pain
  • Show Search
Hide Search
A woman is squatting in front of the tv

Level 2 Prehab Workout

Now that you know how to sit and stand without losing neutral spine alignment, let’s condition you to walk and pick object off the floor without faulty loading.


Perform Your Hourly Mobility Exercise!

A woman sitting on top of a chair doing a back bend.

Perform 4 Seated Chest Lifts and Spine Twists every hour then start the next hour from healthy sitting posture.


Level 2 Prehab Workout

Perform this workout as prescribed by your HPC neutral spine specialist.


Educational Resources Library:

Healthy Walking

Healthy Squatting

Healthy Sleeping


Commonly Asked Questions:

What Equipment is Needed?

Please visit the Equipment Needed page to learn what equipment you will need to complete your neutral spine conditioning.

How Do I Purchase my Get Started 8-pack

We will instruct you on how to purchase your Get Started 8-pack after your Posture Screen. How frequently to schedule appointments and with which level of HPC instructor is determined by your physical therapist based on you needs and goals.

How Much Does it Cost?

After your Posture Screen, if your HPC physical therapist feels improving your posture is a necessary step in helping you reach your goals he/she will prescribe a Neutral Spine Conditioning 8-pack which cost $400 and consists of 8 digital workout sessions. Digital workout sessions are $50 each and provide you with 15-minutes with an HPC physical therapist (level 1-3) and 20 minutes with an HPC Functional Fitness expert (level 4-6)

It takes at least 8 digital workouts sessions to get to level 3 of the program which represents the neutral spine conditioning to perform your home and work tasks from healthy posture. We complete your digital workout session using Skype/Teams.

What will We Accomplish?
  • Week 1 + 2: You will restore you ability to get into neutral spine alignment
  • Week 3 + 4: You will be able to sit, stand and walk from neutral spine alignment
  • Week 5 + 6: You will be able to perform home tasks without faulty loading in your neck, low back hips or knees.
  • Week 7 + 8: You will be able to perform fitness from neutral spine alignment.
A woman with long hair is standing in front of the words healthy posture.

Explore more

A blue and white logo of the words healthy post

Footer

Healthy Posture Club

Neutral Spine Conditioning VOD platform with telehealth coaching services provided by PT on Demand.

Copyright © 2025

Keep In Touch

  • Facebook
  • Vimeo
  • YouTube

Share Your Experience

  • Email