Posture & Natural Movement Training

Learn what it takes to eliminate joint pain and restore natural posture.
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  • Lectures 60
  • Length 4.5 hours
  • Skill Level All Levels
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
    Certificate of Completion
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About This Course

Published 1/2016 English

Course Description

The human body has evolved over an unimaginable amount of time to become what it is today. Unfortunately, modern society does not reflect the movements our ancestors performed on a daily basis.

We are not designed to sit in chairs and stare at our computer, phone, and television screens. We are built to walk, run, climb, swing, throw, and play everyday. When we sacrifice these natural movements patterns in daily life, our posture suffers.

When alignment and posture become compromised, our other body systems cannot perform correctly. We begin to develop issues in other areas such as our digestive, muscular, respiratory, nervous and circulatory system. This will not only affect our bodies, but our minds as well.

To address posture, we must shift they way we look at movement in day to day life. We must acquire a basic understand for of the human body and what it looks like underneath the skin. We must build a strong sense of mind-body awareness and regain control.

In this course, we will first discuss what proper alignment is and why we loose our ability to move over time. We will then go over basic concepts in regards to human biomechanics and how we develop specific muscular patterns.

Once you understand the core concepts, we will break down each major joint of the body including the spine, hips, shoulders, arms, wrists, fingers, legs, ankles, toes, ribs, and jaw. With each joint, will go over basic anatomy, postural issues, how to release tension and how to promote proper alignment.

By the end of this course, you will have the tools and techniques to address your specific postural issues and what it takes to fix them.

Through restoring posture, you can alleviate joint pain, perform daily movements with ease and live life to the fullest.

What are the requirements?

  • Various materials will be discussed in the course. Most are minimal and easily acquired.

What am I going to get from this course?

  • Understand the anatomy of the human body and how it applies to biomechanics.
  • Effectively use a variety of tools & techniques to increase joint health and reduce pain.
  • Develop strong mind-body awareness to break poor postural habits and restore joint mobility.

Who is the target audience?

  • This course is designed for anyone with joint pain including shoulder, back, neck, hip and knee pain. Various progressions and techniques will be provided for every type of person regardless of age, sex or body type.

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.


Section 1: Intro to Posture

Who am I?

What is this course about?

Why did I make it?

1 page

What is posture? Why do we develop dysfunctions and joint pain over time?

1 page

Proper standing posture is when all the joints of the body are stacked on top of each other from the front and sides. This includes:

  • The ankle, knee, hip and shoulder blade form a line when looking from the front
  • Toes point straight
  • Hands hang down at the sides of the body with the thumbs pointing straight
  • The ball of the ankle (lateral malleolus), knee, hip, shoulder and ear form a line when looking from the side
  • Shoulders and hips are level when drawing horizontal lines
  • Spine is straight when looking from the back
  • Pelvis is level from front to back
  • The spine can bend and rotate freely without pain

1 page

Here is an example of how my posture has changed over time. Keep in mind that this is my natural resting position and I am not trying to force anything. Pictures taken in March, August, December (2015), and January (2016) respectively.

My Posture Progress: Left Side View
1 page
My Posture Progress: Right Side View
1 page
My Posture Progress: Back View
1 page
Section 2: Human Biomechanics & Evolution

Human beings evolved to move with rotation in the spine. The most basic and fundamental human movement is walking, also known as gait.


My gait cycle as well as issues resulting from improper posture and biomechanics.


Start a movement journal regarding your posture and examples of movement.

Section 3: Foundations of Posture

The human body is a closed system. Everything is connected.


Fascia is the material that holds our bodies together. It is interwoven between our cells and helps connect everything. Unfortunately, it can promote dysfucntion too.

Section 4: Dysfunction & Addressing Posture

Human brains are very different than other animals due to our unique frontal lobes. We are constantly learning how to move and adapt depending on how our bodies and perceptions change over time.


Did you know that your muscles talk to each other independently of your brain?


We have protection mechanics that help prevent injury, but can also be used to restore posture.


How would you define pain?


The user manual/formula to start addressing postural dysfunction and realigning your body.

Section 5: Releasing Tension

The inescapable force that can hurt and heal us.


One of the most important practices to develop when it comes to healing dysfunction is simply resting on the floor.


Other tools you can use release tension.


Using the wall to guide proper alignment.

Section 4 Homework
Section 6: Posture & Movement

We need to practice moving in natural patterns so we can function in unatural ones.


Injury is part of life. It happens and it sucks. So, here are some common injuries and things to consider if they occur.

Section 7: Awareness

Regardless of postural dysfunction, your body will do everything it can to walk upright. So, how do balance systems work and what can you do to train them?

Section 8: The Shoulder
Joint Actions of the Shoulder Girdle
Shoulder Anatomy
Shoulder Posture
Shoulder Release
Shoulder Exercises
Section 7 Homework
Section 9: The Arm & Hand
Arm & Hand Joint Actions / Anatomy
Arm & Hand Posture
Arm & Hand Release
Arm & Hand Exercises
Section 8 Homework
Section 10: The Head, Neck & Ribcage
Head, Neck & Ribcage Posture
Breathing Anatomy
Head Anatomy
Head, Neck & Ribcage Release
Head, Neck & Ribcage Exercises
Section 9 Homework
Section 11: The Hip & Thigh
The Hip Joint
Hip & Thigh Anatomy
Hip & Thigh Posture
Hip & Thigh Release
Hip & Thigh Exercises
The Squat
The Lunge
Practical Hip & Thigh Movement
Section 10 Homework
Section 12: The Leg & Foot
The Foot Joint
Leg & Foot Anatomy
Leg & Foot Posture
Leg & Foot Release
Leg & Foot Exercises
Section 11 Homework
Section 13: Posture: Piecing Together the Puzzle

Let's bring everything together and discuss how to restore posture from a holistic perspective.

Section 14: Posture & Life

My personal and spiritual connection to posture and life.

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Instructor Biography

Joe Haugh, Human Body Mechanic

I have dedicated myself to understanding how the human body works and sharing this knowledge with others. I am a student first and a teacher second.

My journey into the health and fitness industry began in high school when I became an assistant hockey coach. Working with players only a couple years younger than me, I began to cultivate my passion for training.

After high school, I moved from Minnesota to San Diego to pursue a degree in kinesiology. While attending San Diego State University, I founded a martial arts club and continued my love of teaching. I trained students in muay thai kickboxing and self defense.

As I finished up my degree at SDSU, I started my own personal training business. I trained hundreds of clients in a variety of disciplines including martial arts, yoga, strength training, swimming, speed/agility training and meditation. However, all of that changed when I began learning about posture.

I was horrified by how dysfunctional my body had become over the course of my life. Even though I was exercising often and in "good shape," my body was breaking down. I had shoulder pain, lower back pain, TMJ, crepitus, digestive problems, neck pain..and the list goes on.

So, I dived in head first and began researching extensively. I took everything I had learned and started criticizing every little detail. I studied a variety of disciplines revolving around posture such as physical therapy, chiropractics, biomechanics, eastern medicine/philosophy, dance and training with unconventional tools. I experimented on myself and found what worked and what didn't.

Through what I have learned, I have been able to completely change my posture and alleviate my susceptibility to pain/injury.

Now, the journey continues. The never ending journey of learning and sharing this information with as many people as possible.

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