Level 4 Prehab Workout

Congratulations on progressing to level 4 of the Functional Mobility Phase (Level 4 Prehab). Now that you know how to perform daily tasks without forward head or collapsed upper back posture, lets condition you to tie your shoes, empty the dryer and wash dishes from a modified lunge. The Level 4 Prehab workout teaches you how to bring the ground up to you with a variety of standing lunge strategies.

Daily Workout

Home Exercise Program:

Perform this workout twice a day or as otherwise advised until your upcoming surgery or medical procedure. Continue using the strategies you have learned to perform your daily tasks without faulty loading in your neck and low back.
If you have 2 more week until your upcoming surgery or medical procedure, watch the Level 3 Neck and Core Stability Workout before your next coaching session. The password should be included in your last coaching email.
Don't forget to continue performing your hourly mobility exercises.
Visit the Equipment Needed page and purchase the equipment and props required to start the Neutral Spine Conditioning Phase of the program.

Visit the PostureTV dashboard to help you sit in a Chest Lift® posture, use the WorkoutRx® feature to confirm you are ready your daily neutral spine conditioning workout.

Hourly Mobility Exercise

Perform 4 Seated Chest Lifts, 4 Spine Twists and 4 Lateral Rib Cage Shifts every day at 10:00 and 2:00 to restore your access neutral spine alignment. Start the next hour sitting upright without back support hinged forward on your sit bones with a wide base of support.

Educational Resources Library

Educational Resources Video Library

Lifestyle Modifications

At completing level 4 of the Healthy Posture System®, you are sitting and standing in neutral spine alignment for 20+ minutes of each hour. You are conditioned to perform all home and work tasks without forward head posture. It's time to raise your monitor 4" to 6" to account for your improved posture and promote chest lift posture.

Monitor Stands

Learn More About Raising Your Monitor

A myth in workplace ergonomics is to position your monitor at eye level. You can still slump sit and use eye gaze when your monitor is at eye level. We recommend raising your monitor 4" above eye level when sitting in neutral spine alignment to promote chest lift posture.

There are many options for raising your monitor. Here are the three most common solutions.

Desktop monitor stand. Although the cheapest, often does not raise the monitor heigh enough to promote chest lifts posture.
Adjustable monitor mount. Little pricier but allows you to raise the monitor 4" above eye level when sitting in neutral spine alignment to promote chest lift posture.
TV mount on the wall. If your space accommodates, a 32" TV mounted so that the center is 4" above eye level when sitting in neutral spine alignment is the best solution. You will need and HDM cord for this solution.

Visit the Equipment Needed page and purchase the equipment and props required to start the Neutral Spine Conditioning Phase of the program.

Commonly Asked Questions:

How Do I Know What Workout to Do?

You will receive an email after each online coaching session with a link to the workout page that you are prescribed. These workout pages will have the prescribed workout embedded on the page with instructions for how frequently to perform that workout. Additionally this page will review any supportive workouts at that level as well as a link to educational resources that match that level.

How Often Should I Do My Workouts?

Should I Do the Workouts Off My Cell Phone?

How Many Times Should I Watch a Workout?