Explore five concerns: neck posture, an arched lower back, a rounded back, rounded shoulders and stiffness after sitting. Compare mat and reformer candidates, reasons and teaching cues in one place.
Explore the menusA posture label alone cannot establish a cause or a suitable exercise. These learning candidates use the existing 3D lessons. Professional review, including review of the selections, is pending; this is not diagnosis, treatment or an individual exercise prescription.
Open a concern to prepare for teaching.
Showing mat and reformer candidates. Choose exercises and their order to suit the individual.
Check comfortable breathing with the head supported, and whether arm movement brings excess effort into the neck.
Invite a comfortable supported head position and exploration of arm movement, rather than asking for a particular neck shape.
Observe the arms and rib cage with the head resting on the mat.
Use a smaller arm arc, bending the elbows if needed.
Observe rounding and returning through the spine with the hands and knees supported.
Reduce the range. If loading the wrists or knees is uncomfortable, consider a supine alternative.
Separate the direction of the pelvis and chest during a small seated rotation.
Reduce the rotation and arm reach. Check the seated setup in the lesson.
Observe the back muscles drawing the arms towards the sides with the head and back supported.
Reduce the arm range. Adjust resistance using the equipment instructions and instructor judgement.
Observe a small pelvic tilt and its relationship with the rib cage.
Use a smaller tilt and return to a comfortably supported position.
Observe the thighs, buttocks and trunk support as the feet press the bar.
Reduce the knee-extension range. Check the locked footbar and machine-specific setup first.
Repeat the same supported arm movement and ask about neck comfort and ease of breathing.
Find a comfortable supine position and observe the pelvis, ribs and breathing as a leg moves.
Avoid requiring everyone to flatten the lower back. Invite movement within a range that allows comfortable breathing.
Separate the opening and return of the knee from support of the pelvis.
Open the knee less and check a slow, controlled return.
Observe trunk and pelvic support while one leg lowers.
Shorten the lowering distance; touching the floor is not the goal.
Observe foot support and the hip lift involving the buttocks and back of the thighs.
Keep the lift low. Stop if there is pressure or discomfort in the neck.
Observe a small pelvic tilt and its relationship with the rib cage.
Use a smaller tilt and return to a comfortably supported position.
Observe the thighs, buttocks and trunk support as the feet press the bar.
Reduce the knee-extension range. Check the locked footbar and machine-specific setup first.
Observe a small hip lift with support through the shoulders and feet.
Lower the lift. Check the headrest and other settings in the lesson and equipment instructions.
Repeat the same leg movement and ask about support and lower-back comfort, rather than judging the visible arch alone.
During rounding, returning and a small chest rotation, check whether movement is concentrated in the neck or lower back.
Invite a little movement from the available support without forcing the chest up.
Observe rounding and returning through the spine with the hands and knees supported.
Reduce the range. If loading the wrists or knees is uncomfortable, consider a supine alternative.
Separate the direction of the pelvis and chest during a small seated rotation.
Reduce the rotation and arm reach. Check the seated setup in the lesson.
Observe the arms and rib cage with the head resting on the mat.
Use a smaller arm arc, bending the elbows if needed.
Observe the back muscles drawing the arms towards the sides with the head and back supported.
Reduce the arm range. Adjust resistance using the equipment instructions and instructor judgement.
Observe a small pelvic tilt and its relationship with the rib cage.
Use a smaller tilt and return to a comfortably supported position.
Observe the thighs, buttocks and trunk support as the feet press the bar.
Reduce the knee-extension range. Check the locked footbar and machine-specific setup first.
Revisit the same seated or quadruped position and compare movement ease and the person’s experience.
Observe the shoulder and rib-cage relationship during arm movement, and tolerance of support through the hands.
Avoid asking the person to hold the shoulder blades together. Invite arm movement with a comfortable neck.
Observe the arms and rib cage with the head resting on the mat.
Use a smaller arm arc, bending the elbows if needed.
Separate the direction of the pelvis and chest during a small seated rotation.
Reduce the rotation and arm reach. Check the seated setup in the lesson.
Observe hand and knee support while the opposite arm and leg reach.
First check support on all fours, then use a shorter reach.
Observe the back muscles drawing the arms towards the sides with the head and back supported.
Reduce the arm range. Adjust resistance using the equipment instructions and instructor judgement.
Observe the thighs, buttocks and trunk support as the feet press the bar.
Reduce the knee-extension range. Check the locked footbar and machine-specific setup first.
Observe a small pelvic tilt and its relationship with the rib cage.
Use a smaller tilt and return to a comfortably supported position.
Repeat the same arm movement and ask about shoulder and neck effort and ease of breathing.
Ask where stiffness is felt and which positions feel comfortable, then observe small spinal, hip and ankle movements.
Use neutral language and invite gradual movement within a comfortable range.
Observe rounding and returning through the spine with the hands and knees supported.
Reduce the range. If loading the wrists or knees is uncomfortable, consider a supine alternative.
Observe foot support and the hip lift involving the buttocks and back of the thighs.
Keep the lift low. Stop if there is pressure or discomfort in the neck.
Separate the direction of the pelvis and chest during a small seated rotation.
Reduce the rotation and arm reach. Check the seated setup in the lesson.
Observe the thighs, buttocks and trunk support as the feet press the bar.
Reduce the knee-extension range. Check the locked footbar and machine-specific setup first.
Observe calf action as the heels rise and lower with the forefeet supported.
Use a smaller heel movement and check a setup that keeps the feet secure on the bar.
Observe a small pelvic tilt and its relationship with the rib cage.
Use a smaller tilt and return to a comfortably supported position.
Revisit the same comfortable everyday task, such as standing or walking, and discuss opportunities to change position during the day.
Read the foundations of posture concerns, then explore support and coordination in 3D.
These foundational movements from the available 3D lessons explore support and movement. Consider candidates in relation to your teaching purpose and the person’s experience, movement and feedback. The candidates are not an efficacy ranking.
Care and activity guidance: NHS — Neck pain / NHS — Back pain. These sources do not validate the effectiveness of this page’s exercises or combinations.
Editorial approach and review status