“Become As A Child” Posture Exercises To Erase and Replace Damaging Movement Patterns

posturedoc posture exercisesWhile testing my camera to get ready for some new LIVE webinars I’ve got up my sleeve, I ended up creating a powerful exercise sequence to help you get back into a more energetic, pain free, youthful posture pattern.

(If you’re not on the list here at the blog make sure you get on it to be notified when I do the upcoming free training webinars!)

Going through this simple exercise sequence can also serve to “Re-Boot” or “Wipe and Restore” your brain’s computer programs for posture and movement.  (You know, to clear out all the movement and posture viruses  🙂

By going back to infant development positions to clear out the damaging patterns, the whole system works smoother and you can start to “re-program” for less strain, less pain, and more confidence in your movement.

Give the movements a try and leave me your questions and comments below!

Dr. Steve

P.S.  As I mentioned, I will be doing some exciting new LIVE webinar training and I want to know what you’re struggling with most with your health and what I can do to help.  

That way, I can tailor the content of the webinars to benefit you most. 

I really value and appreciate your input.  So, if you feel inspired to share, please leave a comment below.  I’m looking forward to your reply!



  1. hello dr hoffman, i just wanna start by thanking you for sharing your knowledge, i have been practicing on pushing away from my support points and making sure my energy dosent spill out the front, and tucking in my chin, since then, my upper back and neck is better, but my pelvis feels like it isnt catching up, my knees lock up and it feels like its stuck in anterior tilt, and my lower back gets really tight even when i sleep. I was wondering dr hoffman, is there an exercise i should focus more on, should i focus on my pelvis and low back before i focus on my upper body,

    thank you dr hoffman

    • Hey John, places with the most lack of motion should generally get the most attention. The push away lunge from the free series you got when you got on the email list here at the blog is a GREAT daily move and even before bed move. The whole series will benefit you so don’t just do the lower body. Do them all.

      Hope that helps.


      • thank you dr hoffman, i found the videos, i will practice them every day until i master them,
        🙂 thanks again dr hoffman

  2. Hi Dr.steve

    I tried New interesting exercise.

    I felt that for a person with the weak lower body,the rolling exercize on a ball had the possibility of a fall.

    I think that the stopper which applies restriction of the motion to the right and left of a ball is safer for a person the weak lower body.

  3. 1st try , on my iPhone and -no go.
    Must view on iPad or laptop. Or an adjustment you can make on your end? Curious. Otherwise can access tomorrow via laptop. Thanks.

  4. Hi Dr. Steve,
    I had bilateral knee replace 3 months ago and I cannot kneel until my legs get stronger, Can you give some suggestion on how to adapt these exercises.
    Thanks so much

    • Keep a ball under your front support zone at the top of your belly / bottom of your ribs to take the load off your knees. You should still be able to start the reach and roll and bear crawl though. Good luck!

  5. Healing from my back surgery seems slow so I hesitate to try anything on the ball just yet. Need to walk more to strengthen my core. I always find these posts beneficial as they remind me what I should be doing to move correctly. Thanks for posting them.

  6. Hi
    What size IS that red-orange ball you are using here in the video ? I have a couple but that one looks so comfy and squishy … it must be a larger one. Just curious.
    No special requests – I’m working on most everything, or need to be.

    • It’s an 85cm and it was actually too big for me to use for that exercise. I usually use a 75cm and only SIT on the 85cm when I choose to sit at my computer (I usually stand).

      It just happened to be next to me while I was testing my camera 🙂

  7. The test worked great. I did not think so at first, because I did not think I had sound. I just was not patient enough. I decided to just watch it without sound, and then I heard you clap. Another very, very helpful video. I have been working on these building blocks to movement, but without an order. It was very helpful the way you progressively did those movements. I also loved the positive way you address some of the movements being beyond my ability to do them right now. Stating that what may seem like an impossibility is actually a worthy goal is so affirming.
    I am very excited to see what is coming with the webinars. I would love to see some expansion on exercises for the feet. The shortfoot video is great, and I would be very interested in more detail on how to understand how to balance the pressure when pushing away, and the magic moment. The foot exercises that I have learned from you have helped the neuropathy diminish in my feet to the point I can now feel pain when I walk. When I feel pain if I focus on adjusting the pressure on the three pillars I can make it go away. At this point it is rather a shot in the dark, but I feel if I had more knowledge about how the pressure was to be balanced, I could groove a good pattern. The image of the # of pounds of pressure is helpful, but I suspect you have other images that would make it even easier for me to understand. You have such a gift for making concepts so simple. One of my favorites is: putting my shoulder blades in my back pocket. I think about that multiple times every day. Before I heard you say that I struggled with understanding how to work on having better posture. Thank you so much for being willing to share your gifts.

  8. Hi Dr. Steve,
    I appreciate you for offering these videos. I believe that you do this out of the goodness of your heart.
    I’m patiently watching, listening, reading… Your instructions are clearly understandable and fun. So, my posture is getting better day by day and I am regaining my freedom of motion.
    Thanks so much.

  9. Hi Dr Steve

    Great tutorial as always.

    Pushing off from the elbow, is that activating serratus anterior & the lower and middle traps? I find I have little power p/o from the inner elbow – much stronger on the outer elbow. Could use this movement segment alone as a stand alone exercise to activate serratis anterior and the traps?

    Thank you.

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