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Introduction to Perfect Posture

• Course Introduction

• Meet Your Instructor

• How Long Will It Take to Improve My Posture?

• Recommended Resources

• Copyrighted Material Notice

Before You Start

• Medical Advisory

How to Play Your Videos

• How to Stream Your Videos

• Problems with Wifi?

Posture Fundamentals

• Introduction to Posture Fundamentals

• Perfect Posture from Toe to Head in Standing

• Perfect Posture from Toe to Head in Sitting

• Neutral Pelvic Position

• Shoulder Blade Positioning and Strengthening

• Spine Strength in Different Postures

• Neutral Spine Position on the Floor

• Neutral Spine Position in Standing

• Your Posture and Your Core

• Flexion and Extension of the Vertebral Column

• What Causes a Kyphotic Posture?

Reinforce Your Posture

• Introduction to Reinforce Your Posture

• Bend from Your Hips, Not Your Spine!

• Putting the Fundamentals Together

• Perfect Posture During Exercise

• Perfect Posture While Doing Advanced Planks

• Active and Static Stretch (Plus a Workout)

Posture Self Assessment

• Introduction to Posture Self Assessment

• How to Self Assess Your Posture

• A Quick Posture Test

Posture Exercise Guidelines

• Introduction to Exercise Schedule

• Recommended Exercise Guidelines

• Exercise Schedule Worksheet (Microsoft Excel)

• Exercise Schedule Worksheet (Adobe PDF)

• Exercise Schedule Worksheet (Apple Numbers)

Posture Stretching Exercises

• Introduction to Posture Stretch Exercises

• How to Prepare for Posture Stretch Exercises

• Chin Tuck Stretch on Floor

• Shoulder Tuck Stretch on Floor

• Chest Stretch on Floor (Basic)

• Chest Stretch on Floor (Progression)

• Single Arm Stretch on Floor

• Double Arm Stretch on Floor

• Ear to Shoulder Stretch in Standing

• Chin to Chest Stretch in Standing

• Ear to Chest Stretch in Standing

• Spinal Stretch on Floor

• Ground Stretches (Part One) (Long Form Video)

• Ground Stretches (Part Two) (Long Form Video)

• Standing Stretches (Long Form Video)

Posture Strengthening Exercises

• Introduction to Posture Strengthening Exercises

• Posture Strengthening Tips

• Neck Press on Floor

• Shoulder Stabilization in Standing

• Overhead Press on Floor

• Neck Lift on Floor

• Arm Pullback in Standing

• Straight Leg Press on Floor

• Ground Strengthening (Long Form Video)

• Standing Strengthening (Long Form Video)

Advanced Posture Strengthening Exercises

• Advanced: Introduction

• Advanced: Floor M

• Advanced: Important Tip

• Advanced: Letter Variations and Movements

• Advanced: Flow and Transitions

• Advanced: Floor Exercises with Weights

• Shoulder Stabilization With Belt Exercise

Advanced Posture Stretches [Bonus Section]

• Stretches That Open Your Posture

Consequences of Poor Posture

• Introduction to Consequences of Poor Posture

• Your Posture and Disc Herniation

• What is an Anterior Pelvic Tilt?

• How to Fix an Anterior Pelvic Tilt

• Dowager's Hump

• Shoulder Blade Pain

• Rounded Shoulders

• Kyphosis (Kyphotic Posture)

• Osteoporotic Vertebral Fractures

Posture in Daily Activities

• Introduction to Posture in Daily Activities

• Your Posture and Your Home Office Setup

• Workstation Adjustments for Perfect Posture

• The Pain Free Sitting Posture

• How to Sit and Stand with a Herniated Disc

• Your Posture When You Walk

• Your Posture When Lifting Weights

• Your Posture When Doing the Deadlift

• Your Posture When You Rake Leaves

• Your Posture When You Shovel (in the Garden)

• Your Posture When Weeding

• Your Posture When Mowing the Lawn

• Your Posture When Moving Heavy Objects

• Your Posture When You Shovel Snow

• Your Posture When Loading/Unloading the Washer and Dryer

• Your Posture When Lifting Heavy Food Items In and Out of Oven

• Your Posture When Lifting Small Children

• Your Posture When Writing

Conclusion and Congratulations

• Conclusion and Congratulations