This is a sample of a posterior chain functional movement plan that I share with clients – please note to use with a health care provider it is not meant to be used as a treatment based on just reading it hear but to incite questions and opportunities to help get healthier and stronger
3-MONTH FUNCTIONAL MOVEMENT PROGRAM
Detailed Exercise Breakdown
Session Length
- Daytime session: 30–40 minutes
- Evening option: 15–20 minutes
- Frequency: 2–3 movement exposures/day
GLOBAL MOVEMENT PRINCIPLES (APPLY TO EVERY EXERCISE)
- Nasal breathing
- Ribs stacked over pelvis
- Slow on the way down, controlled on the way up
- Stop 1–2 reps before fatigue breaks form
- No pain through spine or joints
MONTH 1 — STABILITY, AWARENESS, PATTERNING
BLOCK 1: CERVICOTHORACIC + UPPER BACK
1. Band Pull-Apart
4–5 sets x 12–15 reps
Purpose
- Strengthens mid-back
- Improves shoulder positioning
- Supports neck and upper thoracic stability
How
- Stand tall
- Arms straight in front, band shoulder-width
- Pull band apart while keeping ribs down
- Pause 1 second at end
Cues
- “Wide collarbones”
- “Neck long, shoulders heavy”
Modify
- Lighter band
- Bend elbows slightly
Progress
- Slow 3-second return
- Pause longer at end range
2. Chest-Supported Dumbbell Row
4–5 sets x 12–15 reps
Purpose
- Posterior chain support for the neck and thoracic spine
How
- Chest on bench or incline surface
- Neutral spine
- Pull elbows toward hips
Cues
- “Pull with your back, not your hands”
- “Neck follows spine”
Modify
- One arm at a time
- Lighter weight
Progress
- Tempo: 3 seconds up, 3 seconds down
3. Wall-Supported Y Raise
4 sets x 12 reps
Purpose
- Upper thoracic extension
- Shoulder stability without neck strain
How
- Back and head on wall
- Arms raise into a “Y”
- Thumbs slightly up
Modify
- Bent elbows
- No weights
BLOCK 2: LUMBOPLVIC + POSTERIOR CHAIN
4. Glute Bridge
5 sets x 15 reps
Purpose
- Foundational lumbopelvic stability
- Reduces excessive lumbar tone
How
- Feet hip-width
- Exhale, ribs down
- Drive through heels
- Squeeze glutes, not low back
Cues
- “Crack a walnut with your glutes”
- “No arching at the top”
Modify
- Shorter range
- Hold top for 2 seconds
Progress
- Band above knees
- Single-leg (Month 2+)
5. Hip Hinge (DB or KB)
4–5 sets x 12–15 reps
Purpose
- Posterior chain loading
- Thoracolumbar control
How
- Soft knees
- Push hips back
- Weight stays close to legs
- Neutral spine entire time
Cues
- “Close the car door with your hips”
- “Spine stays quiet”
Modify
- Wall hinge (touch hips to wall)
- Very light weight
Progress
- Slow eccentric (4 seconds down)
6. Reverse Lunge (Supported)
4 sets x 12/side
Purpose
- Pelvic control
- Hip stability
- Reduced knee stress
How
- Step back instead of forward
- Keep front ribs stacked
- Push through front heel
Modify
- Hold chair or wall
- Reduce depth
Progress
- Add dumbbells
- Slower descent
BLOCK 3: CORE AS A PRESSURE SYSTEM
7. Dead Bug
4–5 sets x 10–12/side
Purpose
- Core stability without spinal flexion
- Integrates breathing + movement
How
- Low back gently pressed into floor
- Opposite arm/leg extend
- Slow and controlled
Cues
- “Exhale as you reach”
- “Nothing moves but limbs”
Modify
- Only arms or legs
- Shorter range
8. Side Plank
3–4 sets x 30–45 sec
Purpose
- Lateral chain strength
- Pelvic and thoracolumbar support
Modify
- Knees down
- Wall plank
MONTH 2 — STRENGTH + ENDURANCE
BLOCK 1: UPPER SPINE
1. Bent-Over Row
5 sets x 12–15
Purpose
- Upper-posterior chain
- Cervicothoracic support
Modify
- One arm supported on bench
2. Band Face Pull
4–5 sets x 15
Purpose
- Postural endurance
- Shoulder health
Cue
- Pull toward eyes
- Elbows wide
3. Half-Kneeling Overhead Press
4 sets x 12/side
Purpose
- Shoulder + core integration
- Pelvic control
Modify
- Seated press
- One arm only
BLOCK 2: LOWER POSTERIOR CHAIN
4. Romanian Deadlift
5 sets x 12
Purpose
- Hamstrings + glutes
- Spine-safe loading
Modify
- Reduce range
- Use wall hinge
5. Step-Ups
4 sets x 12/side
Purpose
- Hip stability
- Functional leg strength
Modify
- Lower step
- Hold support
6. Single-Leg Glute Bridge
4 sets x 12/side
CORE + CARRY
7. Farmer Carry
4 rounds x 30–45 sec
Purpose
- Postural endurance
- Nervous system regulation
MONTH 3 — INTEGRATION + CAPACITY
CIRCUIT STYLE (Still 12–15 reps)
Circuit A (2–3 rounds)
- Goblet squat – 15
- Row – 15
- Glute bridge – 20
Circuit B
- Reverse lunge – 12/side
- Band pull-down – 15
- Side plank – 30 sec
CONDITIONING
- Bike or treadmill intervals
- Improves insulin sensitivity
- Avoids cortisol overload
EVENING 15–20 MIN RESET (ALL MONTHS)
- Easy walk or bike
- 90/90 breathing
- Gentle thoracic rotation
WHY THIS WORKS (CLINICAL LENS)
- Strength improves insulin sensitivity
- Posterior chain loading improves hormonal signaling
- Minimal stretching preserves muscle tone
- Frequent movement reduces sympathetic dominance
- Spine-first approach supports nervous system adaptability
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