11. Analysis of Everyday Posture
34Load Distribution During Prolonged Standing
21.1 Identifying Postural Faults
35Selection and Wearing of Suitable Footwear
3Visual Self-Check of Spinal Curvature
363.3 Support During Nightly Rest
4Palpating and Assessing Muscular Imbalances
37The Optimal Sleeping Position to Relieve the Lumbar Spine
5Functional Movement Tests for Posture Analysis
38General Spinal Relief Pillows for Different Sleeping Positions
61.2 The Role of the Lumbar Spine
394. Holistic Approaches and Advanced Techniques
7Effects of Hyperlordosis on Pelvis and Legs
404.1 The Role of Breathing
8Connection between Lordosis and Weak Abdominal Muscles
41Diaphragmatic Breathing for Core Stabilization
9Identifying Mobility Restrictions of the Lumbar Spine
42Breathing Techniques to Release Muscle Tension
101.3 Combined Postural Problems
43Connecting Breath and Movement in Corrective Exercises
11Interaction of Thoracic Kyphosis and Swayback (Lordosis)
444.2 Fascia Training and Self-Massage
12Development of Dowager's Hump through Postural Habits
45Self-Massage of the Lumbar Region with Fascia Balls
13Forward Head Posture as a Result of Compensatory Misalignments
46Fascia Roller Application for Hip Flexors and Thighs
142. Active Exercises for Posture Correction
47Stretching Techniques to Influence Fascial Chains
152.1 Mobilization and Stretching
484.3 Neuromuscular Control and Pattern Interruption
16Stretches for the Hip Flexor and Anterior Thigh
49Basics of Reflex Integration for Posture Improvement
17Mobilization of the Thoracic Spine for Upright Posture
50Mental Techniques for Conscious Posture Control
18Relief Exercises for the Lower Back
51Interrupting Ingrained Movement Patterns in Daily Life
192.2 Strengthening the Support Musculature
525. Sustainable Integration into Lifestyle
20Activating the Deep Abdominal Muscles
535.1 Establishing a Posture Routine
21Strengthening the Gluteal Muscles for Pelvic Stabilization
54Developing an Individual Weekly Exercise Plan
22Training the Upper Back Muscles against a Rounded Back
55Integrating Mini-Exercises into the Workday
232.3 Coordination and Body Awareness
56The Morning Routine for an Upright Start to the Day
24Exercises for Conscious Pelvic Alignment
575.2 Healthy Posture as a Life Philosophy
25Training the Neutral Spine Position
58Adapting Sports Activities to a Healthy Spinal Alignment
26Proprioceptive Training for Balance and Stability
59Psychological Aspects of Posture and Self-Perception
273. Ergonomic Daily Routine and Aids
605.3 Long-Term Progress Measurement and Adjustment
283.1 Ergonomics at the Workplace
61Methods for Documenting Postural Progress
29Dynamic Sitting and Correct Chair Adjustment
62Dealing with Setbacks and Plateaus
30Use of Lumbar Support Cushions for Postural Support
63Continuous Program Adjustment for Permanently Correct Posture
31Optimal Arrangement of Monitor and Work Tools
64Sources
323.2 Proper Standing and Lifting
65Image Sources
33Techniques for Back-Friendly Lifting and Carrying
