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Functional Posture Drill
Demonstration video: Posture correction exercise - MAIC whiplash injury recovery (Motor Accident Insurance Commission (Queensland Government)). Follow the steps on this page if the video differs.
In our programs
- Neck and Whiplash, Phase 4 NK-4 #4
- Upper and Mid Back, Phase 4 MB-4 #4
The dose and steps can differ by program.
Neck and Whiplash, Phase 4: Functional Posture Drill NK-4 #4
Build real-life endurance
Photos
Why it helps
Real life is the test. This drill teaches your body to hold good posture during the things you actually do every day: sitting at a desk, driving, watching TV. Two minutes at a time works on building the habit.
How to do it
- Sit at your desk, computer, or in your car (parked) as you normally would.
- Set your shoulder blades down and back (Phase 1 cue).
- Add a small chin tuck. Keep it gentle.
- Hold this stacked posture for 2 minutes while you do a normal task: type, read, or scroll on your phone.
- Notice when you start to slump. That is your reminder.
Too hard? Try this
Start with 30 seconds and build up to 2 minutes over the phase.
Too easy? Try this
Do it for 5 minutes. Or set a timer every hour to do a 30-second reset.
Common mistakes
- You force the posture and get tense.
- You hold your breath.
- You quit at the first sign of fatigue.
You should feel
- Stacked, tall posture.
- A reset feeling each time you check in.
You should not feel
- Burning or strain.
- Sharp neck pain.
Stop right away if
- Numb or tingly arms or hands.
- Headache that gets much worse.
- Vision changes.
If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.
Upper and Mid Back, Phase 4: Functional Posture Drill MB-4 #4
Real-life endurance
Photos
Why it helps
Real life is the test. This drill practices holding good posture during the things you actually do every day: sitting at a desk, driving, watching TV. Short two-minute sessions practice the habit.
How to do it
- Sit at your desk, computer, or in your car (parked) as you normally would.
- Set your shoulder blades down and back.
- Add a small chin tuck. Keep it gentle.
- Hold this stacked posture for 2 minutes while you do a normal task: type, read, or scroll on your phone.
- Notice when you start to slump. That is your reminder.
Too hard? Try this
Start with 30 seconds and build up to 2 minutes over the phase.
Too easy? Try this
Do it for 5 minutes. Or set a timer every hour to do a 30-second reset.
Common mistakes
- You force the posture and get tense.
- You hold your breath.
- You quit at the first sign of fatigue.
You should feel
- Stacked, tall posture.
- A reset feeling each time you check in.
You should not feel
- Burning or strain.
- Sharp pain.
Stop right away if
- Numb or tingly arms or hands.
- Sharp back pain that gets much worse.
- Sudden trouble breathing.
If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.
Research behind this program
- Wiangkham T, Duda J, Haque MS, Rushton A. BMJ Open, 2016. PMID 27630069
- Jang HJ, Hughes LC, Oh DW, Kim SY. J Geriatr Phys Ther, 2019. PMID 28914720
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