Iron Neck Training Lab Posture Mechanics Training Program (Phase 1-4)

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Posture Mechanics Training Program (Phase 1-4)

This four phase program is designed to reverse poor posture by strengthening the muscles that support your head. Long work days on the computer and looking down at our cellphones can cause the muscles in back of our neck to stretch and become over used. The muscles in the front, the ones typically responsible for supporting our head become weak. The goal of this program is to retrain the musculature to reverse forward head posture and upper crossed syndrome.

 

In Phase 1 we utilize single planes of motion with an emphasis on scapular function. By creating a solid foundation for the head an neck we can eliminate compensations, poor movement mechanics and general dysfunction. Perform Phase 1 exercises in 3 sets of 8 repetitions of each exercise and in each direction, 3 times a week.

 

In Phase 2, we continue to work on scapular function and add multi joint movements to begin integration which requires local muscular endurance as well as intra-muscular coordination. Perform Phase 2 exercises in 3 sets of 10 repetitions of each exercise and in each direction, 2 - 3 times a week.

 

In Phase 3 we get multi plane, multi joint exercises using the prerequisite strength, endurance and coordination from the work in previous workouts. Perform Phase 3 exercises in 4 sets of 8 repetitions each exercise or in each direction, 3 times a week.

 

Phase 4 of the Posture Mechanics workout will challenge the local muscular strength, endurance and flexibility that you've developed in the previous phases. Perform Phase 3exercises in 4 sets of 10 repetitions each exercise or in each direction, 3 times a week.