What follows is a general exercise perscription that I have used successfully to modify common postural inefficiencies in many of my clients. It is very common for people to develop a weak middle back and poor activation of the inner thigh and hip muscles as well as restriction of the hip joints, and of course poor activation of the abdominal muscles.

If you are not exercising at all, start gently and perform one set of each exercise daily for a few weeks. After that, you can most likely better assess what your capabilities are. With the exercises listed as progressions, do the one that matches your level of ability. Rest about 30 seconds between sets and up to one minute between exercises.

Even if you are exercising regularly, if you have recurring issues like upper back tension, headaches, lower back or knee pain, there is a good chance you have something out of balance. Give these a try.

Oh, and if any of you AEMMA guys are reading this...I can assure you, you all NEED to be doing these. :)

This is not a comprehensive list but these are the foundational exercises. I make modifications specific to each client and I have not listed a number of basic stretching exercises for the upper body. Not all of these recommendations will be indicated for all conditions so please consult your doctor or health care professional when in doubt.

L-sit - sitting on the floor, legs outstretched, toes pointed to the sky, sacrum, shoulders and head pressed into the wall, hold for 30-120 seconds.

Wall Slides - head, shoulders and sacrum pressed against the wall, raise arms above your head and connect the whole of your arm and hand to the wall. Slide the arms down keeping the forearms vertical and the elbows as close to your trunk as possible without breaking contact with the wall and without causing excessive increase in your low back arch. Perform 1-3 sets of 8-15 repetitions.

Scapular Pushups - Starting in the up position of a standard pushup from the toes, keep the elbows locked and body straight while pinching and releasing your shoulder blades. Be sure not to shrug your shoulders towards your ears. Perform 1-3 sets of 8-15 repetitions.

Pull-downs - Gripping a towel overhead with your hands shoulder width apart, maintain a constant pulling force as if trying to elongate the towel, or trying to separate your hands apart while bringing the towel down behind your neck then back up again. Make sure to try and bring your elbows as close to your body as you can and to stay tall and upright throughout the movement. Perform 1-3 sets of up to 8 repetitions.

Flying Cobras - Lying face down, arms extended over your head with your thumbs pointed to the sky, raise your upper chest off the floor, concentrating the movement from the mid back, not the lumbar region. Once off the floor bring both arms down to your sides as close to your body as you can while keeping the thumbs pointed to the sky at all times, then returning them to the starting position and lowering yourself back to the floor. Perform 1-2 sets of up to 8 repetitions.

Pushup Stability Progressions
Perform 1-3 sets of 8-15 repetitions of one of these exercises. With each pushup performed, stay on your toes, not your knees, and keep your body straight and the elbows in towards your sides. If toe pushups are too difficult, elevate your upper body (eg. use your kitchen counter or a pair of chairs for your hands). As you get stronger, lower your elevation until you can do them off the floor.

1. Hand Slides - in the up pushup position slide one hand over to touch the other hand, hold for a moment then return to the starting position. repeat both sides for reps.
2. Side Shuffle Pushups - start in the up position with the hands close together. Alternate moving one hand out, performing a pushup then returning to the starting position. Repeat for reps.
3. T-Twist - Starting in the up pushup position, shift your weight to one arm and turn your body to face one side swinging your free arm out to the side to form a T shape. Return to the starting position and perform the same movement on the other side. Repeat for reps.
4. T-Pushups - As in the T-Twists but perform a push up each time you return to the start position.

Squat Stretch – Drop into a deep squat. With your arms on the inside of your knees, hook your fingers over your toes. Without letting go of your toes, straighten your legs and let your buttocks rise to the sky. Hold the position for a moment before dropping back down into the deep squat. Perform 1-3 sets of 8-15 repetitions.

Loaded Squat - Perform standard squats while holding a weight plate with both hands keeping your arms extended forward. It is not necessary for the weight to be heavy, only enough to trigger the abdominals to stabilize. Perform 1-3 sets of 8-15 repetitions.

Dead Bug Progression
Perform 1-3 sets of 8-15 repetitions of one of these variations, depending on your ability.

1. 1. Basic - Lying on the floor, face up, knees bent, tilt pelvis back and activate your lower abs and obliques to press your lower back flat into the floor. Take one leg and extend it straight out and let it hover just above the floor for a count of one without allowing your lower back to come up off the floor. Return to the starting position and repeat on the other side. Perform for reps.
2. Basic with Arms - as basic, but start with the arms held above the head. With each leg movement, swing the arms down so the point in the same direction as the leg, then swing the arms back as the leg returns to the starting position.
3. Intermediate - start with the legs in the air, hips and knees bent and 90 degrees.
4. Intermediate with arms – Arm movement with each leg movement.

Shoulder Bridge
Perform 1-3 sets of 8-15 repetitions of one of these variations, depending on your ability.

1. Basic - Lying on the floor, face up, knees bent, lift your pelvis off the ground and squeeze your buttock muscles as you press your hips towards the sky. When you drop back down do not rest on the ground. Repeat for reps.
2. Advanced - Hug one knee to your chest and perform the movement one leg at a time. Perform all reps with one side before moving to the other side. Always start with whichever side is known to be weaker.

Split Squat – Begin in a forward lunge position with the rear foot elevated on a bench or chair. Lower yourself so your rear knee comes close to the floor. Either hold for a quad stretch or perform 1-3 sets of 8-15 repetitions. Remember to step deep and drive with your lead heel to return to the up position. Stay tall and do not lean forward or round your back.

Straddle - Split the legs as wide apart as possible from a standing position, keeping the toes pointing forward. Hold for a static stretch or perform an isometric hold by pressing your feet into the floor as if you were trying to slide your feet back together simultaneously. Stay upright.

Sumo Squat – From a standing position with your feet wider than shoulders, toes pointing 45 degrees outward, drop down into squat, staying tall, then return to the starting position. Keep the knees moving over the toes. Do not let your knees fall inwards. Narrow your foot position slightly to help keep good knee alignment. Perform 1-3 sets of 8-15 repetitions.

Leg Whip - Perform the advanced shoulder bridge and hold in the up position but instead of hugging one knee, point the leg to the sky. Allow the leg to fall in a strict arc out to the side as far to the floor as possible then whip the leg quickly back to the starting position. Perform 1-3 sets of 8-15 repetitions on each side.

Shin Curls - While sitting with both legs extended and holding a dumbbell between your feet, flex and extend your ankles. Perform 1-3 sets of 8-15 repetitions.

Knee Shoot - standing in front of a wall, one leg forward, knee slightly bent, toes about 2-3" from the wall and pointing directly forward, try and touch your knee to the wall keeping the movement very strict in line with the toes and leaving the foot firmly planted. As mobility in the ankle improves move the foot farther away from the wall or start with a book/board under the ball of the foot. Perform 1-2 sets of 8-15 repetitions on both sides.