Hunchback: Fix your posture and free yourself from back pain

Description

If you are not satisfied with your posture, maybe your shoulders are rounded forward, your upper back has a strong curve (kyphosis or 'hunchback') or you have a forward head posture, then this course is for you.

Suffering from this anatomical conspicuity can have a tremendous impact on people's confidence and behaviour. The 'simple' act of pushing our backs straight and pulling the shoulders back gives us both an instant feeling of confidence and also affects the people around us. It makes an impression.

Sadly, modern everyday life forces us to sit in front of computers and smartphones most of the time. This leads to both weakness and shortness of certain muscles and myofascial tissue.

In this course you will learn why there is never a 'Quick fix' for a postural problem and consistency paired with the right motivation is the only true way to make a change on your posture.

The author is a German physical therapist with vast experience in the field of Manual Therapy, Sports physiotherapy, Ergonomics, Myofascial treatment and neurologic impairments. Among his clients he mainly counts ordinary patients who suffer from back pain due to sitting and office work.

The author created a well thought out concept to guide you through this course:

1. Introduction of the course

2. Discussion of the theoretical basics which are important to make you understand 

   • how the body is built up and connected by myofascial tissue

   • why you have to release certain muscles/tissue first

   • which strength exercises and mobility exercises are highly effective, and why

3. Self assessment

   • The student analyzes his/her current posture in order to determine main impairments

   • Individual diagnostic findings (like stiffness in particular tests of the spine or shoulder joint) will be used throughout the curse to document progress

4. Increasing postural awareness, which is a basic tool for the whole course

   • Positioning of the pelvis as a key movement

   • Spine and head

   • Shoulder blades and shoulder joints

5. Stretching/mobilization of shortened muscles

   • Stretching is crucial to allow the posture to change. Without stretching, strengthening is much less effective

   • You learn to stretch 'muscle chains' that are influencing the posture negatively

   • Specific Yoga stretches will be taught to target the shortened tissue effectively

6. Mobilization of the spine

   • Effective exercises to increase the mobility of the thoracic and lumbar spine

   • Foam roller as a useful equipment

7. Strengthening of weak muscles at home

   • All exercises that can be done right away at home

   • Apart from using the body weight a light resistance band can be useful

8. Strengthening in the gym (Advanced)

   • Learn how to implement the gained knowledge into your gym routine

   • Use weights and machines for a bigger variety of exercises

   • Introduction of exercises you might have skipped in the gym before.

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