Designed exclusively by the National Academy of Sports Medicine, our specialized exercise programs are general workouts for use by individuals who share many of today's most common muscle and posture problems. Brought on by inactive lifestyles and sedentary work environments, these problems are much more common than you might think. They can sometimes cause great discomfort or damaging health conditions.

Muscle soreness? Achy back? Crimped neck? These are a few of the common symptoms experienced by those with muscle and posture problems. The exercises presented in this area provide an effective way to remedy these conditions, while at the same time burning significant calories and building muscle. And most can be done in the privacy of your own home!

As always, be sure to check with your physician before beginning any program.

Carefully look over the statements below for Programs A, B and C. Though all of the statements may not apply to you, click on the program that most closely matches your lifestyle or personal situation. If more than one program seems right, it’s perfectly acceptable to alternate between two, or even all three, but be sure to allow 24 hours between workouts. Once you have decided which program is right for you, click on the program link to see the details and exercises for each program.

Tip: Print out the program workout page for quick reference during your workout.

Program A

1. I have a desk job that requires sitting most of the day.
2. I tend to lean forward when sitting.
3. I work on a computer most of the day.
4. I’ve noticed tension and soreness in my neck and or shoulders.

1. I wear shoes with an elevated heel.
2. I’ve noticed that my belt line is lower in the front than it is in the back.
3. I occasionally experience tension (and/or) soreness in my lower back.

1. I’ve noticed that my knee buckles in when climbing stairs or walking.
2. I’ve sprained an ankle.
3. I have experienced tension (and/or) soreness in my knees.