Neck and Core Stability Workout (Level 4)
The Level 4 Neck and Core Stability Series progresses your level 3 workouts 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™ at level 3.
Daily Workout
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.
Daily Workout
Perform the Level 4 Neck and Core Stability Workout below once daily unless otherwise prescribed. Your last email should have provided the password.
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 you sleep.
Daily Spine Mobility
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.