Overcoming Poor Posture Pdf -

The phrase Overcoming Poor Posture refers to a popular guide by Steven Low

• Plumb line check: In standing, an imaginary vertical line should pass through: ear lobe → shoulder joint → hip joint → knee → front of ankle.
• Common faults: Ear ahead of shoulder (FHP); shoulders ahead of hip (rounded back); increased lower back curve (lordosis).

Wall Angels

• Standing posterior pelvic tilts
• Lying glute bridges (3 sets of 12)

• Pectoral stretch (1 min)
• Hip flexor stretch (1 min each side)
• Glute bridge (10 reps, slow)
• Chin tucks (10 reps)

• Visual diagrams: Photos or line drawings of each exercise with "do" and "don't" comparisons.
• Progressive overload schedule: Week 1 (body weight) → Week 3 (resistance bands) → Week 6 (weighted carries).
• Ergonomic setup sheet: A one-page printable you can tape to your office wall.

• Reduces Pain: Prevents backache, neck strain, and headaches.
• Improves Breathing: Allows the diaphragm to move freely.
• Increases Energy: Muscles work more efficiently, preventing fatigue.
• Prevents Injury: Protects the joints from degenerative changes.

• Squat with Overhead Reach: Hold a PVC pipe or broomstick overhead. Squat down. If the pipe drifts forward, your thoracic spine is tight.
• The Wall Angel: Sit or stand against a wall. Slide arms up and down like making snow angels. Elbows and wrists must stay on the wall.