Level 1 Prehab Workout
Let's Restore Your Ability to Get into Healthy Posture
Welcome to the Healthy Posture System. A complete posture transformation solution for those looking to prepare themselves for a complete recovery from any medical procedure or surgery. The Level 1 Prehab workout will teach you how to sit and stand without forward head or collapsed upper back posture. You will learn how to get in/out of chair without faulty loading in the neck and low back.
Daily Workout
Home Program:
- Visit the Equipment Needed page to make sure you have all the equipment needed to start the Functional Mobility Phase of the program.
- Watch the level 1 workout video above before your 1st online coaching session. The password should be included in your post-screen summary email. Perform this workout twice a day after online coaching workout #1 unless otherwise advised.
- Watch the Level 2 Prehab workout before online coaching session #2.
Hourly Mobility Exercise
- Perform 4 Seated Chest Lifts every hour to mobilize your upper thoracic spine (T2-T4) into extension.
2. Start the next hour sitting upright without back support holding Chest Lift® and Head Nod® posture for as long as you can.
If you are struggling with your chest lifts, we suggest doing the Assisted Chest Lifts exercises to mobilize your upper thoracic spine. We recommend you perform this version of seated Chest Lifts at 10:00 and 2:00 to mobilize your upper back into Chest Lift posture.
Educational Resources
Healthy Sitting Posture
Healthy Standing Posture
Visit our Educational Resources Video Library
Learn how to apply the 4 Principles of Neutral Spine Alignment throughout each of your daily activities
Lifestyle Modifications
At this level of your neutral spine conditioning we are focused on restoring your ability to "Stack Your Upper Back". We recommend purchasing a chair wedge to help you site forward on your sit bones without back support. Our goal is unsupported upright sitting posture without back support for 5 to 10 minutes.
Visit the PostureTV dashboard to help you sit in a Chest Lift® posture.
Visit the Equipment Needed page to make sure you are ready to start the program.