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Join me for the Sitting Survival Guide.

This is a 3 part series of videos. I usually teach this information during corporate wellness presentations.  Check out the whole series to learn valuable tips and techniques to help reduce and reverse the damage from prolonged sitting.

Please excuse the poor lighting this was shot on location.

Click Here To Check Out The Back Restoration System


Hi, Dr. Joe Tichio here, today I am onsite working with a local business helping to improve the quality of health and wellness for their employees.  I spent the day sharing what I call the Sitting Survival Guide.

If you sit for a living whether that’s at a desk, in front of a computer, or driving, the hours will add up quickly.

Especially when you take into consideration the hours you spend…

  • commuting- whether driving or biking
  • eating (breakfast, lunch, dinner)
  • playing video games
  • watching tv
  • surfing the web

The hours add up quickly and can easily reach up to 8 or 9 hours a day.

Prolonged sitting takes a toll on your body, it can cause a lot of damage to your spine, create joint degeneration, lead to postural stress, tight muscles, aches and pains, and even lead to headaches, and fatigue.  Prolonged sitting has also been linked to a higher risk for diabetes, obesity, and a shorter life span.

So I put a series of videos together titled: The Sitting Survival Guide.  This is part 1 and today I’m going to share with you the 3 most important stretches to protect your spine from the damaging effects of sitting.

When you sit, muscles tighten and pull your spine into a hunched position at both the top and bottom.

Your head, neck, and shoulders round forward.

Your hips and pelvis tuck under.

This compresses your spine into a C-shape which is a weak and unstable position for your spine. So the first thing we are going to do is work on your hip flexors, hamstrings, and chest muscles.  Relaxing these muscles is the first step to helping your spine recover from prolonged sitting.

I’m going to show you 3 stretches you can do just about anywhere without any special equipment.

Let’s get right to it.

Standing Hip Flexor Stretch

Stand facing a chair.  Right foot flat on the ground. Place your left foot on chair. Gently tighten your abdominal muscles and right gluteal muscles to protect your lower back. Bend the left knee and move your hips forward to stretch the right hip flexor.  Hold 20 seconds and repeat on the other side.

Standing Hamstring Stretch

Stand with your right foot flat on the ground and place your left foot on a stable surface (top of desk).  make sure your chest is facing front with no twist in your spine. Hinge from your right hip with your head and chest moving forward.  Make sure to avoid bringing your chest and face toward your knee. Hold 20 seconds and repeat on the other side.

Chest Stretch

Interlock the fingers of both hands and place them behind your head. Keep your shoulders down away from your ears.  Separate your elbows bringing them inline with your ears, as if you wanted your elbows to touch behind your head.  Be careful not to push your head forward.  Hold 20 seconds.

Take action and put these 3 stretches to work right away. I recommend performing these every day, preferably in the afternoon (lunch break) and again in the evening.  This will help counteract the damage that sitting is creating in your body.  Keep an eye out for part 2 of the sitting survival guide.

For an amazing guide to getting rid of lower back pain check out The Back Restoration System, it has helped thousands of people to get out of pain and back to life.

If you have any questions or want me to discuss a topic, please leave a comment below and I’ll either answer your question here or work it into a new video.

See you soon.

Today I’d like to share with you the importance of posture, how to stand in great posture and most important- why everything you’ve been told about good posture is wrong.


Hi, Dr. Joe Tichio here.  Today I’d like to share with you the importance of posture, how to stand in great posture and most important- why everything you’ve been told about good posture is wrong.

Stand up straight, look up, stick your chest out, put your shoulders back, and suck in your stomach.

Those are the basic instructions you hear repeated again and again regarding standing in good posture.  Go ahead and give them a try.

Look up: doing this will make you feel taller as you look down your nose at the world, but it’s a bad position for your neck.

Stick your chest out and pull shoulders back: this will create strain in our mid and upper back muscles.

Suck in your stomach: this is unsustainable as you can’t breathe or relax with a sucked in stomach.

Following these instruction will make you stiff and uncomfortable.  It’s not natural and not sustainable.

Good Posture is a ready position for life. You should feel strong and natural when standing, not stiff like a mannequin.

Plus the above instructions don’t take into consideration any underlying injuries such as anterior pelvic tilt or forward head posture, which we’ll discuss in a minute.

Before we jump into how you can actually stand with good posture… is good posture important? Is it worth your time?

The short answer is yes and here’s why…

When properly aligned, your spine is strong, flexible, and stable.  Great posture is not about standing still, it’s a ready position for life and anything that comes at you.

But when your body is out of alignment, postural stress places strain on your muscles and ligaments.

Here are some common problems associated with poor posture.

Poor posture is a chronic stress to your musculoskeletal system.

It can lead to back pain, muscle weakness, stiffness, loss of motion, and nerve compression such as numbness or tingling in the arms or legs.

But did you know bad posture is also associated with – headaches, fatigue, and difficulty breathing?

Learning to support your back with good posture is essential to pain relief and good health.

We had some fun earlier looking at the bad advice out there regarding posture, let’s spend a couple of minutes and put your body in great posture right now.

Proper Posture Setup

  • Stand up, feet flat on the ground.
  • Feet point forward or slightly out – about 10 degrees, go with what feels natural.
  • Squeeze your buttocks muscles very strong.
  • This will set your pelvis, which is the foundation for your spine.
  • Next we will set your shoulders and chest with a simple move.
    • Bend your elbows with palms up.
    • Rotate your arms outward from the shoulders.
    • This widens your chest and sets your shoulders.
  • Slightly retract your chin until you feel resistance, then relax.
    • This should not make your neck stiff or tight, if so, back off.
  • Slightly tighten your ab muscles to hold your lower back and pelvis in place.
  • Then relax buttocks, arms and face.
  • Keep abs slightly tight- about 5-10% of maximum.
    • Maximum would be if someone was about to punch you in the stomach.  Dial it down to about 5%.

Try this posture advice out for a few days, your body should feel stronger and your back should have less pain.  If after following these instructions you’re still having difficulty with your posture or your back continues to be in pain, Check Out The Movement Revolution.  It will show you exactly how to check yourself for underlying postural issues like forward head posture and anterior pelvic tilt, and how to correct them, so you can get back to a pain free life.

If you have any questions or want me to discuss a topic, please leave a comment below and I’ll either answer your question here or work it into a new video.

Have a great day.


Disclaimer: The entire contents of this website are based upon the opinions of Dr. Joseph Tichio, DC, unless otherwise noted. This website is for information purposes only. By providing the information contained herein we are not diagnosing, treating, curing, mitigating, or preventing any type of disease or medical condition. The information on this website is not intended to replace a one-on-one relationship with a qualified healthcare professional and is not intended as medical advice. It is intended as a sharing of knowledge and information from the research and experience of Joseph Tichio, Doctor of Chiropractic and his community. We encourage you to make your own health care decisions based upon your research and in partnership with a licensed professional healthcare provider in your state.