When you have really mastered the above, are pain free and are feeling strong you can try this 12 minute workoutĮsther Gokhale is the creator of what I call the ‘Tush-Pull-Sit’ and the ‘inner corset’:.Before going into the advanced workout please review this video on common mistakes to make sure your form is right.Check out this one for a Foundation Training Decompression Breathing Tutorial and this one for a Foundation Anchoring Tutorial.Eric Goodman’s Foundation Training Exercises: Screen lighting App: This is a fantastic free app that will dim the lighting on your computer to match the change in real time daylight right where you are to help you stay in sync with the rhythms of nature.ĭr. LEVO Deluxe iPad Floor Stand or Kunekune Lying Down Tablet Stand iPad.For me it doesn't matter if I am sitting or reclined in bed my neck is strained forwards and down. It is only natural to hold it in your hands. Here is a link to a program to set up a timer on your computer for every 10-15 minutes to remind you to then do the above exercises.Įrgonomic Device Stands: The iPad has a major failing - ergonomics. This article has a great set of brief exercises to do during sitting breaks to keep you healthy even in sedentary circumstances. This is a more in depth article about it.Here is a video pacing you through them.only do 3 times per week with day of rest in between. If you are just starting out, are recovering from an injury or are out of shape, proceed at your own pace and you may take a few months to build up to the full program. Perform each exercise in order for 30 seconds and rest for 10-15 seconds in between. High intensity interval training workout: only requires a chair. High Intensity Interval Training article.Donald Epstein, founder of Network Spinal Analysis We update these regularly, so please check back to see if there are new resources that meet your needs.ĭr.

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