The Complete Guide for Postural Management

Name: The Complete Guide for Postural Management
Rating: 4.7 (71 reviews)

Organizing the Workstation Plus 60 "Must Know" Posture Corrective Exercises

Created byJoseph Evans Ocbeña

Last updated 11/2025

English

What you'll learn

Postural Correction Techniques: Detailed instruction on the top 60 exercises specifically designed to correct common postural issues.
Workstation Ergonomics: Strategies to optimize your workstation setup to support healthy posture and prevent musculoskeletal problems.
Proper Lifting: Master safe and energy-efficient lifting techniques to enhance workplace safety and reduce physical strain.
Optimal Sleeping Positions: Learn how to position yourself correctly for a restful and healthy night's sleep.

Course content

5 sections • 86 lectures • 1h 43m total length

Introduction1:38
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Course Overview1:51
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Get More Instructional Videos0:49
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Ergonomics1:44
I attached the JPEG file to this lesson. Please download it from your computer :)
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The Chair (Download Handout)3:34
A PDF handout has been specifically prepared for this lecture and is available for download below.
Please download and review the handout prior to proceeding with the lecture. Familiarity with the material will enhance your understanding and application of the topic discussed in this section.

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The Desk (Download Handout)2:52
A PDF handout has been specifically prepared for this lecture and is available for download below.
Please download and review the handout prior to proceeding with the lecture. Familiarity with the material will enhance your understanding and application of the topic discussed in this section.

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The Monitor (Download Handout)4:04
A PDF handout has been specifically prepared for this lecture and is available for download below.
Please download and review the handout prior to proceeding with the lecture. Familiarity with the material will enhance your understanding and application of the topic discussed in this section.

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The Keyboard and Mouse (Download Handout)2:22
A PDF handout has been specifically prepared for this lecture and is available for download below.
Please download and review the handout prior to proceeding with the lecture. Familiarity with the material will enhance your understanding and application of the topic discussed in this section.

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Laptops (Download Handout)3:22
A PDF handout has been specifically prepared for this lecture and is available for download below.
Please download and review the handout prior to proceeding with the lecture. Familiarity with the material will enhance your understanding and application of the topic discussed in this section.

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Key Objects, Telephone and Footrest (Download Handout)2:43
A PDF handout has been specifically prepared for this lecture and is available for download below.
Please download and review the handout prior to proceeding with the lecture. Familiarity with the material will enhance your understanding and application of the topic discussed in this section.

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Equipments1:45
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Management of Upper Crossed Syndrome2:26
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Stretch Pectoralis Major Wall Lower Static Left (Download Handout)0:51
An exercise guide handout is available for you to download on this topic. Inside, you’ll find clear photos, step-by-step instructions, beginner-friendly details, and a QR code linking to video demonstrations.

Download your copy and start practicing the exercises right away to make your online course experience more hands-on and interactive.
Stretch Pectoralis Major Wall Middle Static Left0:50
Stretch Pectoralis Major Wall Upper Static Left0:49
Stretch Pectoralis Major Corner Lower Static0:49
Stretch Pectoralis Major Corner Middle Static0:47
Stretch Pectoralis Major Corner Upper Static0:52
Stretch Pectoralis Minor Corner Static Left0:45
Stretch Trapezius Upper Holding Head Hand Behind Back Static Left0:48
Stretch Trapezius Upper Holding Chair and Head Static Left0:46
Stretch Levator Scapulae Hand Behind Back Static Left0:50
Stretch Levator Scapulae Grasping Wrist Static Left0:52
Seated Chin Tucks0:53
Chin Tuck Supine Against Towel with Overpressure0:40
Stretch Shoulder Rotation External Towel Static Left0:45
Dowel Shoulder Rotation External Stretch Variation 02 Static Left0:43
Prone Spinal Extension Elbow Extended Exercise0:53
Exercise Ball Ab Stretch0:38
Stretch Gluteus Maximus Supine Single Knee to Chest Static Left0:55
Stretch Gluteus Medius Supine Static Right0:51
Stretch Hamstrings Seated Static Left0:52
Stretch Hamstrings Supine Belt Other Knee Flexed Static Left0:51
A Quick Reminder0:55
Upper Crossed Syndrome Strengthening Exercises (Download Handout)0:12
An exercise guide handout is available for you to download on this topic. Inside, you’ll find clear photos, step-by-step instructions, beginner-friendly details, and a QR code linking to video demonstrations.

Download your copy and start practicing the exercises right away to make your online course experience more hands-on and interactive.
Exercise Band Resisted Chin Tucks0:52
Pressure BioFeedback Unit Exercise1:34
Deep Neck Flexor Longus Colli Strengthening0:50
Lower Trapezius Activation Left Reach, Twist and Lift1:08
Exercise Band Bilateral Shoulder Horizontal Abduction0:35
Resistance Band Rows Standing 90 Degrees Bilateral0:31
Resistance Band Rows Standing 135 Degrees Bilateral0:35
Dumbbell One Arm Row Quadruped0:29
Resistance Band Serratus Anterior3:44
Supine Diaphragmatic Breathing0:50
Supine Hand-Resisted Diaphragmatic Breathing0:50
Supine Book-Resisted Diaphragmatic Breathing0:52
Management of Lower Crossed Syndrome2:37
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Lower Crossed Syndrome Stretching Exercises (Download Handout)0:12
An exercise guide handout is available for you to download on this topic. Inside, you’ll find clear photos, step-by-step instructions, beginner-friendly details, and a QR code linking to video demonstrations.

Download your copy and start practicing the exercises right away to make your online course experience more hands-on and interactive.
Stretch Hip Flexors and Quadriceps Femoris Half Kneeling Belt Static Left0:51
Stretch Hip Flexors and Quadriceps Femoris Standing Belt Static Left0:53
Stretch Lumbar Erector Spinae Towel Double Knee to Chest Static0:48
Child’s Pose0:50
Stretch Gastrocnemius Standing Static Left0:51
Stretch Gastrocnemius Seated Belt Static Left0:45
Stretch Soleus Seated Towel0:46
Stretch Soleus Standing Static Left0:46
Stretch Hamstrings Supine Towel Other Knee Extended Static Left0:50
Stretch Hip Adductors Standing Static Left0:51
Stretch Hip Adductors Quadruped Static Left0:52
Stretch Tensor Fascia Latae Iliotibial Band Static Left0:57
Stretch Piriformis Seated Static Left0:48
Stretch Piriformis Supine Belt Static Left0:49
Lower Crossed Syndrome Strengthening Exercises (Download Handout)0:12
An exercise guide handout is available for you to download on this topic. Inside, you’ll find clear photos, step-by-step instructions, beginner-friendly details, and a QR code linking to video demonstrations.

Download your copy and start practicing the exercises right away to make your online course experience more hands-on and interactive.
Supine Single Leg Controlled Drop0:53
Supine Flutter Kicks0:42
Hip Extension in Hook-lying Pelvic Bridge Double Support with Hold0:54
Hip Extension in Quadruped Donkey Kick Knee Extended Left0:42
Gluteus Medius Strengthening 3 Variations3:25
Resistance Band Knee Flexion Standing2:03
Dumbbell Hip Extension in Quadruped Donkey Kick Knee Flexed Left0:49
Exercise Band Seated Resisted Plantar Flexion and Inversion Left0:44
Exercise Band Foot Grab Right0:44
Lumbar Erector Spinae Strengthening Floor "I" Exercise0:44
Lumbar Erector Spinae Strengthening Floor "W" Exercise0:50
Lumbar Erector Spinae Strengthening Floor Hands-Behind-Head Exercise0:48
Lumbar Erector Spinae Strengthening Floor Superman Exercise0:45

Proper Lifting Body Mechanics (Download Handout)0:12
An exercise guide handout is available for you to download on this topic. Inside, you’ll find clear photos, step-by-step instructions, beginner-friendly details, and a QR code linking to video demonstrations.

Download your copy and start practicing the exercises right away to make your online course experience more hands-on and interactive.
Knee Height Lifting (Standard Lifting Technique)0:52
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Waist Height Lifting (Diagonal Lifting Technique)1:24
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Over Head Lifting (One Hand Over One Hand Under Technique)1:05
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The Do’s and Don’ts of Lifting1:36
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The Use of Back Packs4:01
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Summary3:32
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Bonus Lecture (Download Handout)0:14
A PDF handout has been specifically prepared for this lecture and is available for download below.
Please download and review the handout prior to proceeding with the lecture. Familiarity with the material will enhance your understanding and application of the topic discussed in this section.

Thank you once again for enrolling in this course. Before you leave, please download the bonus resource attached. This is a visual material for the correct sleeping posture.

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Let's Test Your Understanding!
Up Next: The Complete Guide to Stretching1:34
Have you ever wondered how you were able to fit inside awkward places when you were a kid? How in earlier years we run, jump and do crazy stuff the whole day and yet never felt sore after? It’s funny how as kids, we knew that our bodies so wanted a good stretch immediately after waking up and before getting out of bed. We lost that simple joy when we became adults, when what wakes us up in the morning are no longer the thoughts of playing but thoughts of working and to get things done before the end of the day.

My name is Joseph Ocbena, I’m a registered physical therapist in the Philippines and a certified personal training specialist and certified online fitness professional in Canada. In this course we will be learning the importance of regaining the flexibility we have lost over the years. We will realize how muscular flexibility plays an important role in improving heart function, in decreasing lactic acid accumulation and in decreasing susceptibility to injury. The course you are about to take, will present more than 70 of the best stretching exercises for different regions of the body.

The detailed learning resources are open for individuals who wants to learn more about their bodily changes and are determined to take action towards better health. If you are a healthcare or fitness professional trying to sharpen your skills in your practice, then this course is for you. The efficient stretching techniques will give you several variations on how to best treat your patients and bring them back to their optimum potential.

A lot of these therapeutic stretching exercises will be available for download for your stock materials and future reference.

Let’s finally bring back flexibility and mobility and improve the quality of our lives!

See you inside!

About The Health Leap:
The Health Leap is dedicated to providing you with the best instructional therapeutic and fitness exercise resources and to create educational course materials for online platforms. We’re here to help you take the leap towards a healthier, happier life.

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Requirements

Completion of the Previous Course: Familiarity with the content of "The Complete Guide for Postural Assessment" is recommended to fully benefit from this course.
Basic Understanding of Posture: A foundational knowledge of common postural issues and their impacts on health.
Access to a Suitable Workspace: A space where students can perform exercises comfortably and set up their workstation ergonomically.
Equipment: Basic exercise equipment such as an exercise mat, resistance bands, dumbbell, chair, wooden dowel, towel or belt, stability ball, and possibly a pressure biofeedback unit, depending on the specific exercises included in the course.
Commitment to Practice: A willingness to apply the techniques learned and integrate them into daily routines for effective postural management.
Openness to Learning: A readiness to engage with new concepts and exercises for improving posture and overall health.

Description

In today's world, poor posture and an increase in musculoskeletal conditions are all too common. While technology has connected us and boosted productivity, it has also led to deteriorating health. Daily use of laptops and mobile phones has contributed to poor posture, resulting in tight upper back muscles, shoulder shrugging, slouched postures, and forward head positions. This often leads to chronic neck and low back pain, as well as muscle tension headaches—problems that urgently need addressing.

Hi, I’m Joseph Ocbeña, and welcome to "The Complete Guide for Postural Management".

This course is a natural progression from our previous program, "The Complete Guide for Postural Assessment." After extensive research and effort, I’ve compiled and demonstrated the top 60 postural corrective exercises. In addition to these exercises, we'll explore how to optimize your workstation to support your health rather than hinder it.

I’m excited to offer you this engaging and comprehensive educational experience, designed to help you achieve better health. Many of the therapeutic workouts featured will also be available for download, so you can keep them as valuable resources for the future.

Let’s tackle chronic neck pain, tension headaches, poor posture, and low back pain together. Click "ADD TO CART," grab your mat, and let’s get started!

Thank you, and see you inside!

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Who this course is for:

Individuals with Postural Issues: Anyone experiencing chronic neck, back pain, or discomfort from poor posture.
Office Workers: Professionals who spend long hours at desks and want to improve their posture and ergonomic setup.
Fitness Enthusiasts: Those looking to enhance their exercise routines with corrective postural exercises.
Healthcare and Fitness Professionals: Physiotherapists, personal trainers, and other practitioners who want to expand their knowledge and offer better postural management solutions to their clients.
Students and Educators: Individuals in academic settings who are interested in learning about and teaching proper posture and ergonomic practices.

The Complete Guide for Postural Management

What you'll learn

Explore related topics

Course content

Introduction3 lectures • 4min

The Work Station7 lectures • 21min

The Postural Faults and Exercises that Counteract67 lectures • 1hr 4min

Proper Body Mechanics When Lifting and The Use of Back Packs6 lectures • 9min

Outro3 lectures • 5min

Requirements

Description

Who this course is for: