Lifestyle Modifications
Posture Restoration made Simple!
The Healthy Posture System® video library requires both demonstrated abilities as well as visual confirmation of key lifestyle modifications before next level workout video content is distributed.
This ensures that you set your home and work environments up to break the faulty loading patterns that are contributing to your pain.
The program leaves no stone unturned!
Physical Wellness Milestones Required for Progression
The following lifestyle modification goals are set to help the "typical" clients make the changes needed to break their patterns for functioning with forward head and/or head tilt posture. Your goals may be adjusted to meet your lifestyle and needs. Links to suggested props and equipment below are designed to provide a visual of the product suggested, you can choose any product from any vendor you prefer.
Week 1: During the first week of the Healthy Posture System®, we are restoring your ability to access neutral spine alignment.
- Lifestyle modification: Perform 4 seated chest lifts every hour then start the next hour sitting upright without back support for as long as you can.
- Suggested Prop: Wedge pillow to promote upright sitting posture and a firm body pillow to help you sleep in neutral spine alignment.
Week 2: By the end of your second week of the program you will be getting in/out of chairs without forward head posture. Sitting upright without back support for 10+ minutes every hour.
- Lifestyle modification: Getting into and out of a chair and start picking objects up off the floor without forward head posture using a hip hinge strategy.
- Suggested Prop: An additional 6"x36" Foam Roller to support elbow when sleeping/relaxing/reading.
Week 3: At week 3 of the program, you will need to make some adjustments to your workstation to support your improved sitting posture.
Week 4: By the end of the first month of the program you will be conditioned to pick objects off the floor with a hip hinge strategy to maintain neutral spine when lifting. You should be spending 20+ minutes every hour in neutral spine!
- Lifestyle modification: Squatting and lunging to empty the dishwasher and dryer without forward head posture.
- Suggested Prop: 1/2"x48" dowel stick to allow safe transition into the upper body workouts.
Week 6: At week 6 you will need to make some additional adjustments to your workstation to support your improved sitting posture. You should be spending 30+ minutes every hour in neutral spine alignment.
- Lifestyle modification: Raise you monitor an additional 2" to 3" above eye level so that you have to maintain a Chest Lift to see the screen. The prevents you from using you eye gaze to account for slumping.
- Suggested Prop: Adjustable desk to allow for a hybrid workstation.
Week 8: By the end of your second month of the program you will be holding your cell phone without forward head posture. You should be spending 45+ minutes every hour in neutral spine alignment.
- Lifestyle modification: hold your cell phone with you elbows in front of your rib cage. Perform all fitness exercises with elbows in front of rib cage to ensure healthy shoulder mechanics.
- Suggested Prop: Spine Corrector to safely mobilize your lower thoracic spine each morning.
Commonly Asked Questions
