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Explore expert tips, proven strategies, and inspiring stories to help you move better, feel stronger, and live pain-free.

Pre-PostureFunctional MobilityNeutral Spine ConditioningFunctional FitnessAll
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Functional Fitness Phase (Levels 9+)The Science of a Kettlebell PressThe 2-part kettlebell press is a safe way to strengthen the upper body for sports that require overhead lifting without overloading the cervical spine. It can be used to strengthen your ability to lift objects overhead without faulty loading patterns in the neck and/or low back.Read more

Healthy Posture in 6 Weeks

You cannot improve your posture with a few exercises or stretches. Restoring your ability to get into healthy posture requires three phases of conditioning. You must restore your ability to get into neutral spine alignment before your can strengthen your ability to perform daily tasks from it. Lifestyle modifications must be achieved to help you establish a home and work environment that support your goals.

What is Healthy Posture?

Healthy posture is much more than sitting or standing tall. It consists of restoring the skeletal mobility that allows you to align your spine in the posture that maximizes load transfer through each spinal segment while providing maximum stability at each segment. For this reason, we refer to healthy posture as neutral spine alignment.

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Pre-Posture Screen (non-members)

How to Make Sitting Less Unhealthy

Technology has us spending too much time in collapsed posture. As a result, we are prematurely breaking down our joints and remodeling the holding patterns of our muscles. There are many things you can do to reduce the negative effects of sitting and set yourself up for healthy aging.

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Functional Mobility Phase (Level 1-4)

What is an Inward Spiral

An Inward Spiral® is when your hip rotates internally within the hip socket into its neutral position after the pelvis has been suspended into neutral via a Pelvic Curl®. An Inward spiral® is necessary to restore symmetrical loading through the hips, knees and ankle. An Inward Spiral® is the last of the 4 Principles of Neutral Spine Alignment within the Healthy Posture System™.

What is a Pelvic Curl?

A Pelvic Curl® is when your pelvis rotates posteriorly into its neutral position under the rib cage. It restores vertebral body loading through the lumbar spine and ensures all lumbar spine vertebra are involved in support and load transfer. A Pelvic Curl® is one of the 4 Principles of Neutral Spine Alignment within the Healthy Posture System™. It is the foundation of the house that supports your Chest Lift®.

What is a Head Nod®

Head Nod® posture restores vertebral body loading and unloads the facet joints of the upper cervical spine. It pulls you out of forward head posture. By doing so, it maximizes the space for the nerves exiting the brain as well as blood supply to the brain. To gain a better understanding of the importance of Head Nod® posture it is important to understand is opposing posture, forward head posture.

What is a Chest Lift® and Why Is It Important?

A Chest Lift® is when your lower trapezius muscles slide your shoulder blades down the rib cage and your T2-T4 spinal segments extend to stack your upper back and your head gets pulled back on top of the rib cage.

Why Lunges are Essential for Healthy Aging

You cannot squat your way to healthy aging. Squats allow us to bias toward our stronger hip and knee. This reinforces faulty loading patterns in our low backs, hips and knees. The only way to restore symmetrical loading through your hips and knees is to condition yourself to perform healthy lunges from neutral spine alignment. And perform 2 workouts a week that keeps your lunges healthy.

Healthy Squatting Strategies

On average, we perform about 100 squats a day. But few of us know how to squat symmetrically. Most of us load the right side of our low backs and as a result we bias to the left knee when we squat. This reinforces faulty loading patterns in our low backs, hips and knees. A simple thing you can do to age healthy is condition yourself to perform symmetrical squats.

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Neutral Spine Conditioning Phase (Levels 5-8)

Why is the Head Nod Series So Important?

Strengthening the muscles to keep your skull in its neutral position on C1 is critical for long-term injury management and prevention of any neck pain condition. The Head Nod series adds anti-gravity isometric strengthening of your neck stabilizers to your daily workout to prepare you to enter the upper body conditioning workout program.

What is a Head-up?

A head-up consists of rotating your skull posteriorly on C1 past its neutral position (Head Nod). This ensures that you don’t slide into forward head posture during the curl-up which can throw your neck out of alignment.

The Science of a Healthy Curl-up

A Curl-up (aka crunches) is a safe way to strengthen your upper abdominals. The key for protecting your low back is maintaining a Pelvic Curl, the key to protecting your neck is to maintain a “Head-up”.

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Functional Fitness Phase (Levels 9+)

The Science of a Kettlebell Press

The 2-part kettlebell press is a safe way to strengthen the upper body for sports that require overhead lifting without overloading the cervical spine. It can be used to strengthen your ability to lift objects overhead without faulty loading patterns in the neck and/or low back.

The Science of Healthy Push-up

Conditioning yourself to perform a healthy push-up without loading neutral spine alignment is a key physical wellness milestone for returning back to sport and recreational activities. It provides you with all the scapular, shoulder and neck stability to perform functional overhead lifting without faulty loading patterns.

The Science of a Healthy Bridge

A bridge is a critical connection between core strengthening and lower body conditioning. Bridges don’t properly teach the glutes how to work with the lower abdominals to stabilize the pelvis in neutral. A healthy bridge is accomplished only when you maintain a pelvic curl throughout.

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Explore All Articles

What is an Inward Spiral

An Inward Spiral® is when your hip rotates internally within the hip socket into its neutral position after the pelvis has been suspended into neutral via a Pelvic Curl®. An Inward spiral® is necessary to restore symmetrical loading through the hips, knees and ankle. An Inward Spiral® is the last of the 4 Principles of Neutral Spine Alignment within the Healthy Posture System™.

What is a Pelvic Curl?

A Pelvic Curl® is when your pelvis rotates posteriorly into its neutral position under the rib cage. It restores vertebral body loading through the lumbar spine and ensures all lumbar spine vertebra are involved in support and load transfer. A Pelvic Curl® is one of the 4 Principles of Neutral Spine Alignment within the Healthy Posture System™. It is the foundation of the house that supports your Chest Lift®.

What is a Head Nod®

Head Nod® posture restores vertebral body loading and unloads the facet joints of the upper cervical spine. It pulls you out of forward head posture. By doing so, it maximizes the space for the nerves exiting the brain as well as blood supply to the brain. To gain a better understanding of the importance of Head Nod® posture it is important to understand is opposing posture, forward head posture.

What is a Chest Lift® and Why Is It Important?

A Chest Lift® is when your lower trapezius muscles slide your shoulder blades down the rib cage and your T2-T4 spinal segments extend to stack your upper back and your head gets pulled back on top of the rib cage.

Why Side Planks are Essential for Healthy Aging

Side planks address the asymmetrical loading patterns we develop over time as a result of collapsed upper back and forward head posture. When performed from neutral spine alignment they strengthen your ability to break faulty loading patterns in the neck and shoulders.

Why Lunges are Essential for Healthy Aging

You cannot squat your way to healthy aging. Squats allow us to bias toward our stronger hip and knee. This reinforces faulty loading patterns in our low backs, hips and knees. The only way to restore symmetrical loading through your hips and knees is to condition yourself to perform healthy lunges from neutral spine alignment. And perform 2 workouts a week that keeps your lunges healthy.