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Healthy Back and Spine Challenge
Introduction to Challenge
Introduction to Challenge
Disclaimer
Prevention and Risk Reduction
Complexity of Back Health
8 Tips for a Successful Challenge
Posture and Spinal Alignment
Posture
Posture & Ergonomics
Ergonomics (Standing & Seated)
Proper Lifting Technique
Sleep and Spinal Alignment
Sleeping Considerations
Holistic Lifestyle Considerations
Sedentary Lifestyle and Screen Time
Driving and Travel Considerations
Nutrition, Hydration, Weight Management
Smoking and Tobacco Use
Stress management and relaxation techniques
Stress Management and Relaxation
Self Massage
Physical Activity and Exercise
Physical Activity and Exercise
Neck & Upper Back Stretches
Neck Retraction
Shoulder Depression Neck Stretch
Scapular Retraction
Wall Angels
Upper Trap Stretch
Lower Back & Side Stretches
Seated Hip Stretch
Kneeling Hip & Side Stretch
Back Stretch with Foam Roller
Chest Stretch with Foam Roller
Core Strengthening Exercises
Core Strengthen Exercise Video
Strength and Stability Exercises
Posture Exercise Video
Stretching Exercise Video
Lower Back Exercise Video
Standing Lower Back Exercise Video
Lower Body Muscular Fitness Video
Upper Back Exercise Video
Adopt and Sustain Healthy Behaviors
Adopt and Sustain Healthy Behaviors
Program for Daily Implementation
Program Principles, Outline, and Details
Completion
Final Step: Complete Survey
Program Principles, Outline, and Details
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