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Primary Postural Imbalance (choose one): Ideal Kyphosis-lordosis

Best Type of Stretching: Alternate between flexibility, mobility, and tissue release. Phase I (2 weeks) - Flexibility Phase II (2 weeks) - Mobility Phase III (2 weeks) - Tissue Release 5x/week

Specific Exercises You Need To Do: Flexibility, mobility, and tissue release routines - alternate, 2 days per week. Flexibility exercises: quad/rectus femoris, hip flexor, adductors, glute/ hip rotators, calves, neck, pec/chest Mobility exercises: T-spine mobility, side pillar variation, hip extension variation, ankle mobility, goblet squat to stand variation, sagittal lunge variation, transverse lunge variation Tissue release exercises: pec minor, quad/recuts femoris, mid-glute/ piriformis, VMO/adductors/femoral triangle, ITB vastus lateralis, calves, shins/peroneals, upper/mid/lower back/T-spine Flexibility exercises: hip flexor, adductors, glute/hip rotators, (proximal) hamstring, calves, neck, pec/chest Mobility exercises: T-spine mobility, Y, T, W, L, I raises or wall/floor slides variation, side pillar variation, hip extension variation, sldl variation, ankle mobility, goblet squat/squat to stand variation, sagittal lunge variation, frontal lunge variation, transverse lunge variation Tissue release exercises: pec minor, mid-glute/piriformis, VMO/ adductors/femoral triangle, ITB/vastus lateralis, hamstrings, calves, shins/peroneals, upper/mid/lower back/t-spine, lats/rear shoulder/triceps Flexibility exercises: glute/hip rotators, neck, pec/chest, lat/shoulder rotators Mobility exercises: T-spine mobility, Y, T, W, L, I raises or wall/floor slides variation, push-up/front-pillar variation, side pillar variation, hip extension variation Tissue release exercises: pec minor, VMO/adductors/femoral triangle, upper/mid/lower back/T-spine

Flat-back

Phase I (3 weeks) - Mobility Phase II (3 weeks) - Mobility, then Tissue Release Phase III (3 weeks) - Flexibility, Mobility, then Tissue Release 5x/week

Sway-back

Phase I (3 weeks) - Flexibility & Tissue Release Phase II (3 weeks) - Mobility Phase III (3 weeks) - Tissue Release then Mobility 4x/week

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Secondary Postural Imbalance (choose as many as relevant): Forward/rounded shoulders

Best Type of Stretching:

Specific Exercises You Need To Do:

Phase I (3 weeks) - Flexibility & Tissue Release Phase II (3 weeks) - Mobility Phase III (3 weeks) - Tissue Release then Mobility 7x/week

Flexibility exercises: neck, pec/chest Mobility exercises: T-spine mobility, Y, T, W, L, I raises or wall/floor slides variation, pushup/front-pillar variation, side pillar variation Tissue release exercises: pec minor, upper/mid/ lower back/T-spine Flexibility exercises: quad/rectus femoris, hip flexor, adductors, glute/hip rotators, hamstring Mobility exercises: hip extension variation, sldl variation, ankle mobility, goblet squat/ squat to stand variation, sagittal lunge variation, frontal lunge variation, transverse lunge variation Tissue release exercises: pec minor, quad/ rectus femoris, mid glute/piriformis, VMO/ adductors/femoral triangle, ITB/vastus lateralis, hamstrings, calves, shins/peroneals Flexibility exercises: calves Mobility exercises: hip extension variation, sldl variation, ankle mobility Tissue release exercises: VMO/adductor/ femoral triangle, calves, shins/peroneals

Anterior/posterior hips

Phase I (2 weeks) - Tissue Release Phase II (2 weeks) - Mobility Phase III (2 weeks) - Tissue Release, then Mobility

5x/week

Anterior/posterior ankles

Phase I (2 weeks) - Tissue Release Phase II (2 weeks) - Mobility Phase III (2 weeks) - Tissue Release, then Mobility 3x/week

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Secondary Postural Imbalance (choose as many as relevant): Wide/narrow elbows

Best Type of Stretching:

Specific Exercises You Need To Do:

Phase I (3 weeks) - Flexibility & Tissue Release Phase II (3 weeks) - Mobility Phase III (3 weeks) - Tissue Release then Mobility 3x/week

Flexibility exercises: pec/chest, lats/shoulder rotators Mobility exercises: T-spine mobility, push-up/ front pillar variation, side pillar variation Tissue release exercises: pec minor, upper/mid/ lower back/T-spine, lats/rear shoulder/triceps Flexibility, mobility, and tissue release & activation circuits - alternate, 2 days per week. Flexibility exercises: neck, pec/chest, lats/ shoulder rotators Mobility exercises: T-spine mobility Tissue release exercises: pec minor, upper/mid/ lower back/T-spine, lats/rear shoulder/triceps Flexibility exercises: neck, pec/chest, lats/ shoulder rotators Mobility exercises: T-spine mobility Tissue release exercises: pec minor, upper/mid/ lower back/T-spine, lats/rear shoulder/triceps

Knock-kneed or bow-legged

Alternate between flexibility, mobility, and tissue release. 3x/week

Over-shortened wrist extensors

Phase I (3 weeks) - Flexibility & Tissue Release Phase II (3 weeks) - Mobility Phase III (3 weeks) - Tissue Release then Mobility 5x/week

Finger tightness/deformities

Phase I (3 weeks) - Flexibility & Tissue Release Phase II (3 weeks) - Mobility Phase III (3 weeks) - Tissue Release then Mobility 5x/week

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Movement Screening Evaluation: Overhead Squat

Movement Screening Notes: Head forward Arms forward Forward bent at waist Knees over toes Heels up

Specific Exercises You Need To Do: Flexibility exercises: quad/rectus femoris, hip flexor, adductors, glute/hip rotators, hamstring, calves, neck, pec/chest Mobility exercises: T-spine mobility, side pillar
variation, hip extension variation, ankle mobility, goblet squat to stand variation, sagittal lunge variation, transverse lunge variation

4x/week

Tissue release exercises: pec minor, quad/rectus femoris, VMO/adductor/femoral triangle, calves, upper/mid/lower back/T-spine Flexibility exercises: hip flexor, neck, pec/chest, lats/shoulder rotators Mobility exercises: T-spine mobility, Y, T, W, L, I
raises or wall/floor slides variation, push-up/frontpillar variation, side pillar variation

Thoracic Wall Slide

Press Height: chest, shoulder, face, forehead, top of head, above head, or full range of motion 5x/week

Tissue release exercises: pec minor, upper/mid/ lower back/T-spine, lats/rear shoulder/triceps Z-Sit Right cheek higher than left Left cheek higher than right Flexibility exercises: quad/rectus femoris, hip flexor, adductors, glute/hip rotators, hamstring, neck Mobility exercises: hip extension variation, sldl
variation, ankle mobility, goblet squat/squat to stand variation, sagittal lunge variation, frontal lunge variation, transverse lunge variation

7x/week

Tissue release exercises: quad/rectus femoris, mid-glute/piriformis, VMO/adductors/femoral traingle, ITB/vastus lateralis, hamstrings

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