Consequences of poor posture. The rounded spine: a flexion fault ; The arched spine: the too-much-extension fault ; The side slouch: the high hip/high shoulder fault
Natural body principles: how to organize and stabilize your spine, hips, and shoulders. The importance of an organized and stable spine ; Creating a ready spine ; The rotational key: stabilizing your hips and shoulders ; The bracing sequence: reclaiming a good spinal shape
Moving well: walking hinging, squatting, and stable shoulders. Walking ; Hinging and squatting ; One-hundred-year shoulders
The dynamic workstation. Standing workstation guidelines ; The active workstation: creating a movement-rich environment ; From sitting to standing: how to transition safely to a standing workstation
Optimizing your sitting mechanics. Sitting on the ground (two pillars) ; Passive sitting (no pillars, really) ; Sitting survival
Performing basic maintenance on your body. A systematic approach: mechanics, lifestyle, and mobility ; How to treat musculoskeletal pain ; How to improve range of motion ; Mobilization methods ; Mobility tools ; Mobility guidelines
Mobility prescriptions. Programming for mobility ; Whole-body mobility prescriptions ; Head, neck, and jaw ; Upper back, trapezius, and scapula ; Chest and anterior shoulder ; Posterior shoulder and lat ; Low back and trunk ; Elbow ; Forearm, wrist, and hand ; Glutes ; Hip ; Upper leg ; Knee ; Lower leg (calf and shin) ; Ankle, foot, and toes ; Deskbound Rx.