The Fix Program Book.
For Back and Neck Pain.

Shipped worldwide
$36 + postage + GST

The Fix Program, at home.
Now you can practice The Fix Program exercises at home. The fully illustrated class book will take you step by step through the level 1 program. Every exercise is fully explained and documented, and there are even exercise sequence charts, so you can vary your sessions.
Sitting Alignment Posture

Hot Tips

Notice how your work chair and other chairs influence whether you are sitting in the forward tilted pelvic position or the backward tilted position

Take special note of how you sit on the couch

What happens to the pelvis position when you put your feet up on the coffee table?

Assess your posture and adjust your chair, being conscious of how you sit throughout the day

Sitting Alignment and the "Active Sitting" Exercise

Starting Position

To find correct sitting alignment:

  • Sit forward on the chair and place your hands on your hips
  • Have your knees and feet as wide as your hips
  • Have your feet firmly on the ground directly under your knees, toes parallel
  • Push gently through your feet, working your legs and feel that your spine lengthens as the feet connect with the floor Imagine the pelvis is a bowl full of water; rock the pelvic bones backward to tip the "water" out the back rim of the bowl
  • Now tilt your pelvis forwards to tip the water out the front of the bowl. Notice this changes the shape of your spine
  • Finding the "neutral pelvis" is the position where the imaginary water in the pelvic bowl is level, midway between the tilted back and tilted forward position

The Movement

  • Place your hands on your hips. First practice tilting your pelvis backwards (water falling out the back rim of the bowl)
  • Then move gently into the opposite position (water tipping out the front of the pelvis)
  • Do this very slowly, 10 times and come to rest in the level pelvis or "neutral pelvis" position
  • Practice holding the neutral sitting position and try to gradually build up your tolerance very slowly
  • Start at 30 seconds hold. See if you can build up your tolerance by another 30 seconds each day until you can sit unsupported (using your core strength) for 10 minutes
  • You might feel your inner tummy and low back muscles working as you practice this new type of "active" sitting alignment
Education.
The Fix Program book incorporates scientific information that will help you form better habits, set goals and reduce fear of injury. You’ll quickly be moving without pain, and with much greater freedom and confidence.
Spread the word.
If you have a friend with back or neck pain who can’t attend one of our classes, then The Fix Program book is an ideal alternative. We can arrange to send the book to any recipient of your choice.
Order.
The Fix Program book can be shipped worldwide. To order email sydneycbd@fixprogram.com