Here is an exercise that I use that comes from foundation training. This exercise you can guess is to stimulate the entire posterior chain in unison. This exercise is also very similar to ‘chair’ in yoga except with much less knee bend. ⁠

This exercise requires the patient to sit or hinge back at their hips with straight legs (without the knees locked) to create tension along their entire back line. By bringing the arms up parallel to the ears and putting your weight on your heels you can create tension / activity along the entire posterior chain.⁠

This is an exercise that over time you can increase difficulty and effectiveness by reaching the arms out more and more to stimulate more nervous system stress and learning. If you induce a mild shaking of the shoulders you are creating nervous system learning as you work on this exercise. ⁠

Every time I do this exercise intensely I get a boost of postural energy and brain energy! It’s pretty great!⁠