Covid Posture exercises

Covid has taken a toll on all of us. Whether you have been exposed to it or not, it has changed most of our lives. It has made many of us sit for longer periods of time starring at a computer screen. The image above is the proper form for doing that.

Do you look like this during your zoom meetings?

I didn’t think so. Most of us find the most comfortable position which over time can cause major issues in your neck, lower back and shoulders and hands.

Our spines are not designed to stay in these postitions for very long. In the picture above you can see that her right side of her lower back is stretching while the left shortens creating tesions that will find its way up to the neck.

Since we are being forced to sit for long periods, here are a few daily exercises to train your body to sit better.

1. Superman Exercise

This an easy one you can do anywhere. Simply raise you legs and upper body off the ground and hold for 45 seconds. Rest for 1 minute and repeat 2 more times. This will help those back muscles support you while you sit.

2. Basic Bridge Ups

Dig those heals in and lift your pelvis. You can go up and for 30 reps or simply hold the postition for 45 seconds. Again rest for 1 minute and repeat 2 more times.

3. Alternating Supermans

This is my favorite one. Raise you left arm and right leg at the same time and hold for a 2 count, then switch to the right arm and left leg. Go back and forth 20 times. Rest for 1 minute and repeat 2 more times.

If you just choose to do one of these daily, your body will thank you!

If you have pain you can’t work out, schedule an appointment. 30 minutes with us can change your life. Schedule online or call 628-200-9817.

“Living with pain is a choice!”



Scheduling your video massage session! Text 817-308-9958

Moving forward just text me (Nick Hadl) at 817-308-9958 and I will workout a time that works best for you and your spouse or partner.

Currently, I am just using the Zoom Conferencing app but I am looking into facebook and other video services. Please download the app before hand on either a tablet or computer with video capability.


SI Joint exercises

The Sacral Illiac Joint seems to be a very complicated joint for people to treat. I have been guilty of using so many different techniques to treat it, only to find that most were only temporary fixes.

What does that mean? It means you implement all these different exercises to strengthen it. Again, we make it too cumbersome and complicated.

I have dealt with SI issuses, on and off for my adult life along with many of my clients. In my quest to fix myself and others, I finally found an easy fix that only takes 6 minutes a day. Guess what? I’m giving it to you for free.

Here it is: 3- 60 second isometric bridge ups. That’s it. Take 60 second rest in between. Keep your toes up and heels pushing into the ground. Do this daily, if it didn’t work by the end of the week, you may need your hip realigned.