Dr. Flock offers training in 
​Strong Posture Exercise ​

Strong Posture Exercise is a way to improve your posture, reduce the symptoms of aging, and keep your body strong and pain free.   Dr. Flock will assess your posture and recommend a personalized exercise program for you.  

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Exercise Your Way to Good Posture

The Benefits

When you improve your posture, your whole body benefits- your mind included. Conversely, when your posture grows weak, your whole body suffers. These areas of your health are directly affected by the strength or weakness of your posture:

• Breathing
• ​Digestion
• Circulation
• Blood pressure
• Headaches

• Anxiety
• Attutude
• Confidence
• Energy
• Sleep 
• Stress

• Back pain
• Joint pain
• Neck pain
• Shoulder pain
• Sciatica
• Risk of falling
• Flexibility

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Get Started Now! 

The first step in improving your posture is awareness.  Many of us have unconscious habits that affect our posture, such as leaning our heads forward when we sit in front of a computer or throwing all our weight onto one side while standing in line.  As you spend more time thinking about your posture and consciously practicing your best posture, you will become more aware of how you hold yourself as you move throughout your day.  Every time you think of it, make an effort to find your best posture.  Over time, this will become a good habit, and it WILL pay off!

​​Illustration by William Crochot

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How to Find Your Best Posture

First, stand up straight the way you believe would be your best posture. The goal is to have each “zone” of your body stacked directly above the one below it:

• your knees should be over your ankles,
• your hips over your knees,
• your shoulders over your hips,
• and your head up so that your spine is straight and your ears are over your shoulders.

Spend a few moments here to focus on your body and where each zone is in relation to the others. Building your body awareness is an important step toward improving your posture.
Now, go stand in front of a full length mirror. Close your eyes, find your best posture again, and then look to see if you are standing as straight as you think you are. It can be helpful to return to your normal daily posture so that you can note any weak areas that you should focus on moving forward.

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Practice this Exercise

The Stork Pose (for balance and posture)

1. Find your best posture (feel free to use a mirror)
2. Lift one leg until your thigh is level with the ground
3. Hold your balance there for the duration of five slow breaths (you may have to work up to this)
4. Repeat with the other leg

*If needed, use one hand on a wall or chair to stabilize yourself. It's okay to stop, take a moment to regain your balance and best posture and then try again. 

​This exercise will increase your core strength and improve your balance. Practice this pose three times a day (or more).

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Overcoming "Tech Neck" aka Forward Head Posture

Most of us suffer from this condition, and it adds tension to our neck, upper back and shoulders. Here are a few quick tips to help you avoid it.

• When looking at your phone or tablet, raise it up so that you can see the screen while holding your head up straight (about chin level).
• Take frequent breaks while working at your desk/computer. This is not always practical, we know, so try this: every thirty minutes or so, simply stand up. Move your hips around and stretch your arms over your head before you sit back down.
• Try a standing desk or sitting on a balance ball while at your computer.