Neck and Core Stability Workout (Level 4)
The Level 4 Neck and Core Stability Series progresses your pelvic curl series to include kick-outs from a sustained pelvic curl position. This level of hip-pelvis disassociation is the level of core stability required to start the Healthy Posture System™.
Workout Schedule
#1 - Start Your Day Routine
Perform this 6-minute Level 4 Joint Clearing Routine each morning to start the day with unobstructed access to neutral spine alignment. If you have been diagnosed with CCI you may have been prescribed the Modified Level 4 Joint Clearing Routine which does not have Head Nod Stretch included.
#2 - Daily Workout
Perform the workout below. The password for this workout should have been included in your initial Functional Fitness coaching summary email.
- Wednesday and Saturday: Perform a 25-40 minute cardiovascular workout.
| Daily Neutral Spine Conditioning Workouts | |
|---|---|
| Lower Body Conditioning Workout | Upper Body Conditioning Workout |
| Tuesday and Friday | Monday and Thursday |
| Visit our HealthyPostureTV page to help you keep your chest lifted throughout the day! | |
#3 - End of Day Routine
Perform the Level 4 Joint Clearing Routine above before going to bed to help you sleep in neutral spine alignment so that you awake less stiff. Remember to use a body pillow to help you keep your chest lifted when you sleep.
Hourly Mobility Exercises
4 Seated Chest Lifts
4 Seated Spine Twists
4 Rib Cage Shifts
Perform this seated spine mobility routine every day at 10:00am and 2:00pm to restore your access to neutral spine alignment. Then start the next hour sitting upright without back support hinged forward on your sit bones with a wide base of support as long as you can to start the next hour. You should have raised your monitor a few inches and transitioned to a saddle stool at this point of your neutral spine conditioning program.