Building Posture Strength & Endurance

The Power of Posture – Part 2

In our last issue, we laid the groundwork with awareness and self-assessment. We reviewed how to spot “digital lifestyle posture” and identify the gaps between where you are today and where neutral alignment should be.

Now it’s time to start construction.

🏛Horizontal + Vertical Core: Why Training Both Matters

Think of your body as a building. To ensure structural integrity, every building relies on two things:

1. A strong foundation that won’t crack under pressure.

2. A stable framework that keeps the structure tall, balanced, and resilient.

Our posture works the same way.

• The Horizontal Core — hips, abdominals, deep core, and lower back — is our foundation- our Physical Structure, keeping us steady and stable.

• The Vertical Core — thoracic spine, neck, rotator cuff, and shoulder blade stabilizers — is our framework. These are the beams and columns that keep the structure upright, aligned, and ready to withstand the forces of daily life.

The following is a quick Warm Up and Pre-exercise Mobility routine and (2) separate workouts: Workout 1 = Horizontal Core Training; Workout 2 = Vertical Core Training.

🔥🧎Warm Up and Pre-Exercise Mobility

💎Training session quality is dictated in large part by how well our body and nervous system are prepared in the first 10 minutes.

General Warm Up: Prior to training, do a 5-minute general warm-up that consists of low intensity “cardio” exercise (walking, jogging in place, etc.). The warm-up helps raise body temperature, boost blood flow, and activates the nervous system so muscles and joints move more efficiently.

Mobility Exercises: Once you’ve concluded your 5-minute general warm-up, the next step is a brief (3-5 minutes, tops) spine and hips mobility warm-up. These movements prepare the joints and nervous system for the exercises that will follow. The following video provides a solid protocol you can follow.

🧱 Workout 1: Horizontal Core (Your Foundation)

These five exercises pour the “concrete” for your Physical Structure. They stabilize your hips, abdominals, and low back to provide you with a stable base.

1. Glute Bridge – Strengthens glutes to provide hip and pelvic stability

2. Oblique Crunch – Strength and endurance of abdominal muscles

3. Push Up Plank – Activates and strengthens deep core (hip flexors)

4. Single Leg Lift – Strengthens hip flexors, glutes and low back

5. Prone Back Extension – Strengthens low back and spinal extensors

🏗Workout 2: Vertical Core (Your Framework)

These four exercises strengthen the “beams and columns” that keep your building tall and resilient. They align the thoracic spine, shoulders, and neck to counteract collapse.

• External Shoulder Rotation (with Band or Dumbbell) – Strengthens rotator cuff

• Band Seated Row – Strengthens muscles that bring shoulder blades together

• Band Pull-Apart – Builds strong mid-back and rear shoulder support

• Isometric Chin Tuck – Strengthens rear neck and spine muscles

🗓 Weekly Posture Training Program

• Alternate Foundation (Horizontal Core) and Framework (Vertical Core) workouts 2–3x per week.

• Sessions take ~15 minutes each (~30 minutes inclusive of general warm-up and mobility routine).

• Focus on quality, not speed. Just as a building is constructed with precision, posture is built through controlled purposeful movement.

🚪Closing Thought

As we age, strong and resilient posture absolutely matters. Developing postural awareness, learning to self-correct, and consistently strengthening both the Horizontal Core (your foundation) and the Vertical Core (your framework) are essential components of a complete strategy to Age Strong… and Live Long!

🤝Need Help Evaluating and Training Your Posture?

If you’re serious about improving how you move, stand, and feel every day, let’s make it happen. I’m currently offering a complimentary 30-minute virtual posture assessment and training session to help you identify your alignment patterns and build your personal corrective strategy.

📩 Email me at [email protected] to schedule your session — and start strengthening the foundation of how you age, perform, and live.

Physical Structure, Inc. - Personal Fitness Coaching

If you would like to learn more about Physical Structure coaching services by scheduling a free 15-minutes consultation, please E-mail me at [email protected] or visit our website at the following link:

Thanks again for being part of the Age Strong, Live Long! community!

Until next time…