Back to Normal with Neutral Course Manual

A five-class online series designed to provide you with the knowledge, understanding and exercise tools to maximize your spinal health.  Whether you are having pain or want to improve your athletic performance - posture, body mechanics and deep core strength are critical to achieving your goals.

Class 1: ALIGN – In the introductory class we will look at alignment in various postures and gait. We will learn to identify neutral spine as it pertains to these activities and try to identify areas of restriction that are …

Class 2: RELEASE – This class will focus on releasing tight areas restricting you from achieving a neutral spine via positional release, active and dynamic stretching. Exercise Component: Review of previous releases, Quadruped release, Lower extremity active stretching, hand and …

Class 3: STABILIZE – The stabilization class will focus on teaching you to recognize, achieve and maintain neutral spine through core stabilization as challenged in multiple functional positions and extremity movement patterns. Exercise Component: Review of previous programs. Core stabilization …

Class 4: BALANCE – This class is designed to add a dynamic challenge to your core stability by teaching a program with a Swiss ball (large exercise ball) as well as standing challenges such as single limb balance, hip hinges …