This page is a general guideline for WTH members to use the videos on this site to build a body awareness and functional strength program for themselves. It categorizes the Doing videos into a reasonable progression of skill and movement acquisition. You are best to start watching some of the Learning videos to help you understand why the doing videos can help you.
Remember that this page only highlights the trunk, shoulders and the neck and that you should review the other three categories concurrently. This site has a lot of videos and you do not have to do all of them. It is best to pick 2-5 of them to work on at a time and start to learn how the principle movement you are learning translates to how you sit, stand, walk and breath all day. Once you learn to use the skills in day to day life, your need to actually practice the exercises should significantly diminish because life can become your work out. If you are at all concerned about your own health and safety, please consult a trained physical therapist and/or physician before doing any exercises found on this site.
Note: Exercises may be added to these pages regularly. The exercises below can be found within the video library and the various playlists.
STEP 1: Awareness & Joint Mobility
- How to Stand
- How to Sit (learning) How to Sit: Quick Reference (doing)
- Breathing as an exercise
- Rib Shimmy
- 4-Point Neutral Spine
- Reaching Up 11
- Reaching Up V
- Hang & Dangle
- Passive Chest Stretch
- Passive Lat Stretch
- Side Lying Trunk Rotation
STEP 2: Neutral Trunk + Arm/Leg Movement (need hip/foot awareness)
- Air Bench Press
- Stride Stance
- Isometric Push
- Kneeling Squat
- Squat
- Thirsty Bird
- Bridge
- Stride Stance Cable Push
- Stride Stance Cable Pull
- Eccentric Lat Pull Down
- Counter Top Push Ups
- Hang n' Run
STEP 3: Trunk Rotation & Dissociation
- Seated Trunk Rotation
- Standing Trunk Rotation
- Thirsty Bird + Trunk Rotation
- One Leg Stand + Hip Flexion + Trunk Rotation
- Slap Shot Drill
- Squat n' Skate + Twist
- Golf Swing