top of page
MOVE
Copy of Add a heading (500 × 270 px) (24 × 14 cm) (24 x 24 cm) copy 2.png

Preventative Healthcare

Movement Program

This program is so incredibly easy to use (so don't be overwhelmed and put off by the 25 videos). All you need to do is learn the easy 10-minute DAWN series (that is recommended for every-body most mornings). Then there will be either 1, 2 or 3 videos from a movement series of your choice that feel amazingly good for your body right now.  Just stick with these.  

As your body improves and changes, you can then adapt the program to meet your emerging needs.  The final purpose of this movement and relaxation program is to assist in the creation of whole-body integration and therefore a greater self-healing capacity (as per the principles of Osteopathic Medicine).  It is not only designed to empower you in your journey to health, but also deepen the effectiveness of any therapeutic treatments you may already be receiving - this way you can maximise their value.  Be guided by what feels best for you each day, and foster the essential art of listening within.  With increasing inner awareness comes deeper inner capacity for therapeutic change.  It's not a race, so just take your time and relax. 

~ Dr. David Bennett (Osteopath)

Fern Plant

How to use this program?

Start by choosing a movement series that best suits your personal needs.

Add a heading-80 copy 4.png

DAWN SERIES: A self-guided foundation for self-healing and injury prevention - practice this 10-minute DAWN series most days.

Add a heading-80 copy 4.png

DAY SERIES: Designed for those who sit at a desk for long hours each day - practice 1 - 3 movements from this DAY series - and repeat a few times each day.​ 

Add a heading-80 copy 4.png

DUSK SERIES: For those who struggle with symptoms of stress and physical pain - practice 1-3 movement from this DUSK series every day, and do a deeper dive once a week.

Add a heading-80 copy 4.png

EXTRA SERIES: Useful for grounding and stress reduction - use any element of this EXTRA series when ever you need them.  

Posture Friend is an online resource that brings wholistic preventative healthcare into people's daily lives - with the view to reducing future pain and degenerative disease.  This Wholistic Posture Program provides a series of structured lessons designed to help create deeper body awareness, midline organisation, inner stability, relaxation, co-ordination and fluidity of movement - which reduces internal resistance to your body's own self-healing capacity. These otherwise normal functions begin to suffer when living a stressful sedentary modern lifestyle, or labouring under an accumulated history of trauma.

​

For the greatest possible benefit, it is also recommended that you use a Posture Friend ergonomic cushion. This wholistic healthcare initiative assists in the prevention and remedying of posture related health problems, no matter how old you are.

Movement Program Instructions

Movement Program Instructions

Play Video

Preventative Healthcare Movement Program

Overview

DAWN (10-minute awakening)

  1.   Hips 

  2.   Lower back

  3.   Grounding 

  4.   Upper neck

  5.   Lower neck

  6.   Chest 

  7.   Shoulders

 

DAYTIME (Sitting at work)

  1.  Neck side bending 

  2.  Neck balance & spinal side bending 

  3.  Spinal flexion & extension 

  4.  Spinal rotation  

  5.  Open chest & reversing slumping posture 

  6.  Shoulders & chest

  7.  Arms & chest

 

DUSK (Unwind & deeply relax)

  1.   Cat, Cow and Half-moon 

  2.   Pelvic clock 

  3.   Knees rolling with hand over hand 

  4.   Knees rolling with head 

  5.   Pushing heal to hand 

  6.   Body scan

  7.   Relaxation 

  8.   Contemplation intro 

  9.   Centering around the edges 

 

EXTRAS 

  1. Getting out of a chair

  2. Jaw release

  3. Nature Soundscapes

For more therapeutic movement resources, please seek out your local Feldenkrais, Alexander Technique or Qi Gong practitioner.

bottom of page