This manual is aimed at correcting some common issues. You can read about those common movement issues here and those common postural issues here. Those links serve as a nice introduction, and they’re free.
This manual contains seven exercises aimed at correcting issues from head to toe. The exercises work down the body.
- One exercise for the neck area
- One for the shoulders
- One for the upper back
- One for the lower back
- One for the hips
- One for the knees
- One for the feet
While each exercise is directed at a certain area, all the exercises will be working on more than one area at the same time. That way there’s some more bang for your buck.
For each exercise, there is the following:
- Proper exercise set-up
- Common errors
- Video going over proper form and common errors, with voiceovers from me
- Cues to think about during the exercise
- How to modify if you run into issues, such as the exercise is too hard or causes pain
- Why this exercise helps common posture and movement issues
There are a ton of pictures in this. It’s very much in the vain of “Do this, not that. Avoid that, embrace this.” I wrote this using virtually zero anatomy language. No special knowledge or vocabulary is required. It’s meant to be something you can immediately implement.
There are some tricks of the trade within the above as well. For example, if you’re someone who has trouble kneeling, how can you make kneeling more tolerable?
None of the exercises require any special equipment. If you have a home that has walls and something to sit on, you’re good to go.
I also put together two spreadsheets to go with this manual. One of the most common questions I get is, “How often per week should I do this exercise? How many sets, reps, etc?” The spreadsheets each contain a basic, sample program, answering these questions.
One is for those who want to work on a few things every day of the week, but don’t want it to take up a lot of time each day. The other sheet is for those who would rather work on some things a few days per week. (Where, inevitably, things will take a bit longer each of those days.)
They also contain a “Form Notes” tab containing all the exercises, with video links, as well as the cues you want to think about. This way it’s all in the spreadsheet, and you don’t have to go back and forth between the manual and the sheet.
What this manual is not: A specific program dedicated to correcting one dysfunction, or tailored to fulfill an entire individual’s needs. That’s what something like this is for.
This manual is ideal for those who would perhaps like to learn a few new exercises, have a general template to follow, get an idea for how many sets and reps they should do for corrective exercises, learn a few different ways to move, loosen up a bit, could go for a few new exercises to mesh with your current program, etc. A specific type of person that comes to mind: If you’re that person who does a program of bench, squat, deadlift, row, where you catch yourself routinely thinking, “I really should be doing some other exercises,” this could be a great complement.
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