Exercises to Improve Posture | Dr Paula's 10-Course Sampler

Text neck is what happens to our posture when we put our head and neck in a forward position for a prolonged period of time. 

Your center of gravity is an important factor in the stability and balance of your body.

A Dowager's hump is not the same as a Neck Hump. In this lecture you will learn the difference.

Looking down for prolonged periods of time when texting, can lead to chronic spinal pain, headaches, jaw pain, worn spinal discs and osteoarthritis. 

Heavy travel bags can harm your back. In this video I review 4 different types of bags, and suggest which is the best.

In this lecture you learn how to adjust your posture and CAR while driving.

Are standing desks the solution to prolonged sitting?

Sadly, there are no short cuts or quick fix solutions to correcting your posture. Have a listen . . .

Safety first - please watch.

Please watch the special instructions for this section.

Use Pelvic Circles to unlock a stiff lower back. It's fun!

This total body stretch offers a fast easy way to lengthen and build flexibility in your chest, shoulders, back, arms and legs. 

Spine Shifting will teach you how to move your back as well as you did when you were a child!

Weak gluteal muscles can lead to problem posture. The Chair Squat is an amazing buttock-toning exercise!

Curl downs are the best way to target your core and protect your back, and yet many 6-pack abs can't do these! 

Please watch the special instructions for this section.

The Hip Hinge is a movement used in traditional cultures around the world.

A swayback is an exaggerated curve usually seen in the upper lumbar spine. In this video, you will learn how to tuck the ribs.

Try this exercise to improve your round-shouldered appearance over time.

The theraband bridge increases gluteal strength to help keep your back and pelvis in correct alignment..

The piriformis is a muscle located deep in the buttock and runs in close proximity to the sciatic nerve. When this muscle becomes tight, it can irritate the sciatic nerve and cause chronic pain.

Please watch the special instructions for this section.

The Seated Head & Neck Routine is the perfect way to reduce neck strain and add movement to your seated work day.  

The Seated Shoulder Routine is the perfect way to reduce the round shoulders that result from prolonged sitting.  

The seated pelvic tilt will remind you to pay more attention to your pelvic alignment throughout the day.

If you find it hard to sit up straight at your desk, there is a good chance that your chest muscles are tight. This exercise will help.

Please watch the special instructions for this section.

Conventional footwear can change the shape of our feet. Regularly spacing your toes, helps to improve this problem.

Learning to move our toes individually is a skillful little exercise that will help to restore natural foot mechanics.

Swaying is a fairly straight forward exercise but it gets much harder when you remove a vital system of the body - the eyes!

Motor skills are a complex system of precise movements, and one key component in developing the Motor Skills necessary for balance, is coordination. The arm juggle will challenge even the most coordinated among us.

Please watch the special instructions for this section.

In this lecture, you learn how to administer self manual therapy, known as joint mobilization.

The neck can do more than just bend and turn - it can also translate or shift. Try this ...

In this lecture we look at a very effective technique for melting away painful muscle knots, in order to restore the normal range of movement in your head and neck.

Please watch the special instructions for this section.

When you learn to tilt and twist, you will quickly regain flexibility and may actually increase your vital lung capacity!

This exercise will help you break up the sticky joint adhesions that limit spinal flexibility and movement.

Prolonged sitting leads to tight muscles and worn spinal discs over time. Use this exercise often, to help restore mobility and protect spinal discs. 

Please watch the special instructions for this section.

Eye exercises may reduce eye strain, strengthen eye muscles and improve vision.

In this lecture you learn how to treat your own trigger points, to reduce pain and prevent future problems.

To avoid discomfort, it's really important that after any trigger point work, you stretch out the muscles.

Using a massage pillow to release muscle tension, lets you direct the massage just where you need it.