Power posture program

Still need help choosing your ideal program? We would love to hear from you! We are for Everyone who wants to move effortlessly upside-down!

Our students are beginners, Ashtanga professionals, rock climbers, professional martial artists, students, professionals, gymnasts, Crossfit enthusiasts, dancers, yogis, acrobats and personal trainers. Sign In My Account. Level 1. Does this sound like you? I cannot perform push ups from the ground, or I can manage some form of push ups I have average strength and I can kick up into a handstand against the wall but have no idea what I'm doing.

Yes, this is me. Level 2. I have above average strength. Stretches: Neck self-myofascial release, chin to chest, sternocleidomastoid stretch with palms up, reach your arms as far back as possible while turning your head to look to one side.

Underactive muscles: Neck flexors muscles in front of the neck that tilt the head forward. Overactive muscles: Trapezius, levator scapula, pectoralis major and minor, neck extensors the back of your neck, traps, upper back, and chest. Stretches: Neck self-myofascial release, chin to chest, front-delt stretch, elbows-back stretch, chest stretch on stability ball, dynamic chest stretch, chair upper-body stretch. Underactive muscles: Rotator cuff, lower trapezius, rhomboids, serratus anterior, and deep neck flexors muscles in the back surrounding the shoulder blades, rear delts, and in front of the neck.

Strengthening exercises: Isometric front-neck exercise, seated cable row, back fly with band, shoulder external rotation, rear-delt row. Overactive muscles: Sternocleidomastoid tilted toward midline. The sternocleidomastoid runs from behind the ear to the collar bone, works to flex the chin down, move your ear towards your shoulder, and to turn the head.

Stretches: Side neck stretch, neck self-myofascial release, sternocleidomastoid stretch. Strengthening exercises: Perform daily activities e. Overactive muscle: Trapezius muscle running from the back of the neck into the shoulder girdle on the elevated side. Underactive muscles: Serratus anterior muscle running from upper ribs to the shoulder blade under your pecs on the elevated side. Strengthening exercises: Perform daily activity like carrying, chewing, pulling, lifting, using a cell phone evenly on both sides; single-arm high-pulley row.

Overactive muscles: Internal and external obliques, hip abductors, erector spinae and quadratus lumborum on the raised side muscles along the side of waist and outer hip, low back, and the hip. Many other tissues in the knee, ankle, shoulder girdle, neck, and low back may also be overactive.

Stretches: Runner's stretch, world's greatest stretch, IT-band stretch, IT-band self-myofascial release, seated glute stretch, lying cross-over, piriformis self-myofascial release, dancer's stretch. Strengthening exercises: Avoid high-impact and high-repetition exercises running, plyometrics, etc.

This will reduce the risk of secondary injuries in the ankle, knees, hips, and low back. Like your shoulders, hips, and back, your feet and ankles have a proper alignment. Properly aligned feet and ankles should face forward, rather than turn inward or outward.

Here are some common postural deviations for the feet and ankles. If you notice that you have one or more of these issues, try the stretches and strengthening exercises to alleviate issues. Strengthening exercises: Bridge with band tension around thighs, lateral tube walk, squat with band tension around thighs.

Overactive muscles: Piriformis and the other deep external rotators muscles really deep in your hip attaching the femur to your sacrum. Stretches: Seated glute stretch, lying cross-over, piriformis self-myofascial release, IT-band stretch, IT-band self-myofascial release, dancer's stretch.

Now that you know what to look for, it's time to assess your own posture. If you notice any of these imbalances in your photos, utilize the stretches and strengthening exercises to correct them. Should the Victorian Government choose to close gyms during this program, you will automatically be moved to the remote coaching program format unless otherwise specified. All registrations are final — if the program is moved online, you will not be entitled to a transfer or refund.

However, the schedule is subject to change or cancellation without notice. The studio is open 15 minutes before class start times. Membership fees will be charged to your credit card or bank account once per month via a third party biller. It is your responsibility to ensure there are sufficient funds available to cover the weekly auto-debit.

If an auto-debit is declined due to insufficient funds, the transaction will fail which requires additional administration and yields additional bank costs. This fee is debited 7 days after the failed payment. Bank fees are under the terms and conditions of contractual agreements that lie between you and your bank. The terms and conditions of our third party biller form a binding component of your membership agreement. One Month Membership suspensions are not permitted. In the case of Programs, no suspensions are allowed.