This document provides information on posture solutions and corrective exercises. It discusses common posture issues like forward head posture, upper and lower crossed syndromes, and their related pain conditions. It then describes a 6-part corrective strategy involving proper workstation setup, body awareness, improved posture, specific exercises, micro-breaks, and education. A variety of exercises are outlined to target the neck, mid-back, low back, hips, and core muscles to correct imbalances and improve overall posture.

1. THE POSTURE
SOLUTION
KEVIN CHRISTIE D.C.
HEALTH-FIT CORPORATE WELLNESS

2. LOSS OF CURVATURE
• Decrease Range of Motion
• Decrease Strength
• Muscle Imbalances
• Increase Chance of Injury
• Increase Disc Pressure
• NEUTRAL SPINE IS EXPONENTIALLY STRONGER

3. UPPER CROSSED
SYNDROME
• Upper Body Muscle Imbalance
• Tight Chest
• Tight Posterior Neck Muscles
• Weak Mid-Back
• Weak Deep Anterior Neck Muscles
• Forward Head Syndrome
• How much does your head weigh?
• Basic Physics
• Other Related Pain Syndromes
• Shoulder Pain
• Mid-Back Pain
• Breathing Dysfunction

4. COMMON UPPER BACK CONDITIONS
• Thoracic Outlet Syndrome
• Mid-Back Pain
• Rib-Subluxations
• Stiffness
• Postural Syndromes
• Scoliosis

5. THE BOWLING BALL ANALOGY
• Your head weighs about 10-12 pounds
• Basic Physics shows the further an object is
from the center of gravity, it weighs more
• If you have forward head posture, You will
increase the weight of your head Over your
shoulders and cause more strain On the neck.

6. “TEXT NECK”

7. COMMON NECK
CONDITIONS
• Headaches/Migraines
• Arm Radicular Symptoms
• Muscular Pain
• Trigger Points
• Vertebral Segmental Dysfunction
• Wry Neck/Torticollis
• Fibromyalgia

8. LOWER CROSSED
SYNDROME
• Lower Body Muscle Imbalance
• Tight Hip Flexors
• Tight Low Back
• Weak Abdominals
• Weak Glutes
• Related Pain Syndromes
• Low Back Pain
• Mid Back Pain
• Hip Pain
• Lower Extremity Pain Syndromes

9. COMMON LOW BACK
CONDITIONS
• Mechanical Low Back Pain
• Disc Related Pain: Disc Herniation vs Disc Bulge
• Sciatica
• Piriformis Syndrome
• Myofascial (Muscular Pain)
• Facet Syndrome
• Fibromyalgia
• Spinal Stenosis

10. 6-PART
CORRECTIVE
STRATEGY
• Proper Workstation Set-Up
• Body Positioning Awareness
• Improved Posture
• Corrective Exercises
• Micro-Breaks
• Education Training

11. STERNUM UP
• Sternum Up- Keeping the sternum up
automatically sets the body into good
posture and maintains:
• Neutral Spine: Maintaining good spinal
alignment decreases the stress placed
on the spine and discs.
• Hip Hinging: Bending at the hips, and not
the low back, decreases the stress placed
on the low back and increases strength &
power.

12. THE ABDOMINAL BRACE
• Abdominal Bracing- When all of your core muscles work
together, a "Super Stiffness" occurs, and all 3 layers of the
abdominal wall are activated to protect and stabilize the
spine and discs.
• Without bending forward, contract the abdominal muscles
(like you are about the get punched in your gut - feel them
tighten with one hand) and the buttock muscles (as if you are
holding in a bowel movement).
• You will feel the lower back muscles contract (with the
other hand) when you contract your abs and buttocks.

13. SLEEPING
POSITIONS
• Do not sleep on your
stomach
• Side and Back
sleeping positions
preferred
• Neck Alignment
• Pillow Options

14. THE MICRO-BREAK

15. CHIN RETRACTIONS
• Place your finger on the front of your chin.
• Then draw your chin away from your finger as
you pull it in.
• This is basically a nodding movement with your
head as if saying `yes' without dropping your
head or looking down.
• You should feel a gentle pull in the back of your
neck as this stretches tight muscles there.
• Repetitions: 2 to 3 slowly. Hold: Pause for a
second or two when the chin is in. Frequency:
Every 20 to 30 min when
sitting for extended periods of time.

16. BREUGGER’S POSTURAL
RESET
• Position your body at the edge of a chair, feet pointed
outward.
• Your weight should be on your legs and your abdomen
should be relaxed. Tilt your pelvis forward, lift your
sternum, arch your back, tuck your chin and drop your
arms.
• Move your hands apart from each other while
simultaneously rotating your palms out, straightening your
arms, and pinching your shoulder blades together as your
hands backward.
• Take a few deep-cleansing breaths. Hold this stretch for
several seconds, return to the start position and repeat 3-
6 times, twice per day or as directed.
• Alternately, this exercise may be performed standing.

17. POSTERIOR NECK
STRETCHES
• Stretch 1: Upper Trapezius
• Rotate head to the left, reach over with right
hand and lightly stretch towards your right.
Perform on both sides
• Stretch 2: Levator Scapulae
• Look down towards your right
shoulder/chest
• Reach right hand over to left side of head
and lightly stretch.
• Perform on both sides
• 3 sets of 20 second holds for both stretches

18. CHEST/SHOULDER
STRETCH
• 2 Different types of chest/shoulder stretches
available
• Perform 3 sets and hold each set for 20 seconds

19. MID-BACK MOBILITY
• Lay on your right side and have your arms
straight out.
• Take your left leg and bend it by flexing your
hip.
• Rotate your torso and try to reach the ground
on the other side of your body.
• Make sure to maintain your left knee contacted
to the ground.
• Repeat on other side.
• Perform 2-3 sets of 8-12 reps based on quality
of movement.

20. THE WALL
ANGEL
• Stand against wall, with
back flat against the wall
• Feet about a foot away
from the wall
• Without arching your low
back slide the arms all the
way up and all the way
down the wall without
losing your posture
• Perform 3 sets of 8
repetitions

21. THE CROSS CRAWL
• Perform 2-3 Sets
• 6-12 repetitions
• Perform on each side

22. THE GLUTE BRIDGE
• 2-3 Sets
• 8-12 Repetitions

23. THE STANDING BACK EXTENSION
• 1 Set
• 10 Second Hold
• 2-4 Repetitions

24. HIP FLEXOR
STRETCH
• Begin standing in a “lunge” position
with one leg back until a stretch is
felt in your hip.
• Lunge forward to increase the
stretch in your hip. Hold this
position for two or three seconds
and return to neutral.
• Slowly lunge forward 10 times,
each time increasing the stretch.
• Perform 10 additional repetitions of
increased stretch by rotating your
body away from your back leg.
• Perform a final set of 10 repetitions
of increased stretch by raising your
arm on the same side and rotating
your body away while performing
lunges.

25. THE FRONT PLANK
• 1-3 Sets
• 30 second to 2 minute holds based on proper form

26. ANY
QUESTIONS?