posture Archives - Elite Performance SF

Forward Step Up

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Forward Step Up

Forward Step Up

The Forward Step Up is going to work all parts of your legs, as well as your core and your arms.

Grab a small step, a bench or if you have it, a box that can support your weight.

Square your body to the box, meaning you’re facing the box. You should have your feet facing forward and hip width apart. And you should be standing in a tall posture. You should also be 3 – 12 inches from the box, depending on your height.

Draw your belly button towards your spine before movement and follow these steps.

  1. Place your right foot on the box. And make sure that your both feet are flat
  2. Shift your weight onto your right foot, while maintaining your tall posture
  3. Stand up on the box by mostly using your right leg to push your bodyweight onto the box, reducing push-off from your left leg
  4. Finish by standing on the box
  5. Maintain your tall posture throughout the movement
  6. Your opposite arm should swing in conjunction with your legs
  7. Step down using your left leg first

Breathe out while bringing yourself onto the box and breathe in while stepping down.

For the Forward Step Up, start by alternating which leg steps up. To make this harder, do all of your reps on one leg first and then switch legs. To progress further, only allow one foot on the box throughout the entire movement, even when you’re standing tall on the box. If this becomes too easy, start adding weight.

Start on a small box and as it gets easier, work your way up. Only make the box higher if you feel comfortable and you’re able to maintain good posture and form. 

Have fun with it!

And remember:

In order to achieve something you’ve never done before, you must be willing to become somebody you’ve never been before

What’s Your Posture Doing For You?

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Want to Avoid Aging Like This?

Want to Avoid Aging Like This?

“If we simply exercise without addressing our posture, we risk becoming stronger versions of our crooked selves”


For every inch of forward head posture, the weight of the head on the spine increases by 10 pounds!!! Do I have your attention yet?

Many people sit at a desk most of the day, especially around here in the San Francisco and Bay Area. Thats not entirely a bad things except that research shows that up to 90% of people sit with poor posture. yikes emoji

Here are just some negative effects of poor posture:

stiffness, chronic pain, low back pain, headaches, stress-related illnesses, breathing problems, hormonal changes, changes in blood pressure, decrease in flexibility

Do you have any of these aches/pains? If you do, I suggest you take a serious look at your posture. And keep reading–>

Your spine has four natural curves to it and when you sit with poor posture for long periods of time your muscles practice holding tension in unnatural ways. The body was made to perform certain functions and poor posture is not one of them.

Your spine has four natural curves

Your spine has four natural curves

Posture can be visualized like in the picture below. With the bad posture on the left highlighting a slumped forward sitting position (I bet you see this a lot!), shows the back working out of sync. This can create some of the previously mentioned aches. However, if you start practicing good posture, as shown on the right, it can lead to increased energy, decreased tension, increased productivity, and more!

Good vs Bad Posture

Bad vs Good Posture

So if you need to sit for long periods of time, here’ how you do it:

Allow the backrest of your chair to support your low and mid back, or use a back support. Relax your arms and keep your forearms parallel to the ground. Have your feet on the floor or on a footrest (if your feet don’t touch the ground), with your ankles in front of your knees. Adjust your seat so your knees are in-line or lower than your hips. Try to avoid crossing your legs and sitting for long periods of time.

Sitting at your desk and interacting with a computer can put a lot of stress on your neck. If we could reverse poor posture, we could be a lot healthier and happier every single day. superman emoji


In order to achieve something you’ve never done before, you must be willing to become somebody you’ve never been before