Level 3 Neck and Core Stability Workout
The Level 3 Neck and Core Stability Series is where most clients onboard into the Neutral Spine Conditioning Phase of the Healthy Posture System. This workout progresses your pelvic curls series to include less supported pelvic curls which strengthens your neck stabilizer to prepare you for a safe progression into the upper body conditioning workouts.
Daily Workouts
#1 - Start Your Day Routine
Perform this 4-minute Level 3 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 Spine Corrector Joint Clearing Routine.
#2 - Perform your Neutral Spine Conditioning Workout
Perform the Level 3 as outline below or as prescribed, your last email should have provided the password. Do not start the Level 3 Upper Body Conditioning workout until you have completed your online coaching session for this workout. You must have a dowel stick to start this workout!
| Daily Neutral Spine Conditioning Workouts | |
|---|---|
| Lower Body Conditioning Workout | Upper Body Conditioning Workout |
| Tuesday, Thursday, and Saturday | Do Not Start Without Coaching |
| Visit our PostureTV page to help you keep your chest lifted throughout the day! | |
#3 - End of Day Routine
Perform your Daily Joint Clearing routine before going to bed to help you sleep in neutral spine alignment and awake less stiff. Remember to use your foam roller to help you keep your Chest Lifted when sleeping.
Next Up: Curl-ups!
When you can perform 8 repetitions of each exercise within this workout schedule your next online coaching session to learn how to do Curl-ups!
Hourly Mobility Exercise
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.
4 Seated Chest Lifts
4 Seated Spine Twists
4 Rib Cage Shifts
Educational Resources
Healthy Sitting Posture
Healthy Standing Posture
Lifestyle Modifications
At week 6 of the program, you are spending 51% of each hour in neutral spine alignment. You are able to hold your cell phone at eye level for 2 to 5 minutes at a time. You are using a second foam roller to help you keep your elbows in front of your rib cage! It's time to purchase an adjustable desk and progress to a sit/stand workspace.