Level 3.5 Upper Body Conditioning
The Level 3.5 Upper Body Conditioning workout adds side planks to address any scapular instability issues you may have that make you prone for shoulder injuries with overhead lifting.
Level 3.5 Workout Schedule
#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 - Daily Neutral Spine Workouts
Perform the Level 3.5 Upper Body Conditioning workouts as outlined below unless otherwise prescribed. Your last email should have provided the password.
| Daily Neutral Spine Conditioning Workouts | |
|---|---|
| Lower Body Conditioning Workout | Upper Body Conditioning Workout |
| Tuesday, Thursday, and Saturday | Tuesday, Thursday and Saturday |
| Visit our HealthyPostureTV page to help you keep your chest lifted throughout the day! | |
#3 - End of Day Routine
Perform your Daily Joint Clearing routine above before going to bed to help you sleep in neutral spine alignment and awake less stiff. Remember to use your body pillow keep you in neutral spine when sleeping.
Spine 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
