Rotated Cervical Vertebrae Workout

If your Postura Head Tilt angle is greater than 5 degrees and your Scapular Elevation Angle is greater than 7.5 degrees you may have a rotated vertebrae.  The workouts below restore more neutral positioning through the cervical spine.  if you have a headache or any symptoms referring into your head you should perform the Upper Cervical Spine Workout.  Otherwise perform the Lower Cervical Spine workout.  Refer to the cervical spine referral pain chart below.  

Upper Cervical Spine

Lower Cervical Spine

Diagram showing cervical spine nerve roots and their corresponding shoulder areas.
Diagram of hand nerves showing sensory regions of median, ulnar, and radial nerves.
Diagram of cervical vertebrae with labeled anatomical features and directions.

All workout videos are password protected to ensure safe progression.  You will receive an email with the password to Self-care videos during your level 4 online coaching sessions.

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Complete the Healthy Posture System!

The key to treating forward head posture long term is to progress to level 6 of the Healthy Posture System™ so that you have more strength in your lower traps than is needed to hold Chest Lift® posture throughout the day. 

It takes 6 weeks to condition yourself to perform your daily activities from neutral spine alignment. Your initial 6-pack will accomplish the following.

  • Week 1 – you will condition yourself to sit, stand and walk in neutral spine alignment.

  • Week 2 – you will condition yourself to lift with symmetrical loading through your spine, hips and knees.

  • Week 3 – you will condition yourself to maintain neutral spine alignment at work.

  • Week 4 – you will condition yourself to perform home tasks without faulty loading in the neck and low back.

  • Week 6 – you will be conditioned to perform traditional fitness from neutral spine alignment.

 

 

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