Injury prevention

Unlock Your Hip Flexors by Rick Kaselj and Mike Westerdal


This page is not official Unlock Your Hip Flexors page. To get to the official platform CLICK HERE

Unlock Your Hip Flexors is a program that can help you loosen and strengthen your hip flexors. Hip flexors if not stretched regularly, become tight and limit our movements. This is only the beginning of our problems because tight hip flexors will cause other more severe problems. You will start to bend your body forward and increase pressure on your lower back and sooner than later have back problems. Tight hip flexors pull your belly downwards causing more pressure on lower back. That will affect your posture and with time more imbalances will occur and results will be a limited range of motion, sleep problems, the problem with sitting and even standing. These muscles support the trunk and it is very important to stay balanced.

Hip flexors are an important part of your body, connected to so many areas, and responsible for so many things. This includes your weight, back pain, and even energy level. If you know how to unlock them you will potentially stop struggling with consistent back pain and pain in your legs and pelvic region. Many people are in pain when sitting, standing and even sleeping because of tight hip flexors. Most of them go to a doctor and get some sort of worthless physical therapy and end with stuffing themselves with painkillers. No matter if you are a very active person or not, if you don’t know how to stretch and unlock your hip flexors sooner or later you will have a problem.

Although, it is a great habit to do weight training or some other regular fitness activity, in most programs hip flexors are not even mentioned. Many strength training coaches know about this problem and they recommend certain stretches to keep them in balance. Balance is always the key to everything. In strength training, the rule is that if you do pull exercise you must do push exercise to balance the muscles. If you bench, you must row, and in hip flexor case is when you squat, you must deadlift. If your pelvic region is tilted down to the front, then front squat is a better option than the back squat. When you squat with the bar in the front you must keep your pelvis upfront to keep the weight up. After the weight training, you must again think about balance and stretch your muscles. What you contract – compress, you must stretch – decompress!

Unlock Your Hip Flexors program teaches you how to work those hip muscles, the most important elements in your body posture and the role of your hips in it. It shows you how to target those “hard to reach“ hip flexors, and how can you change your posture and reverse any negative effects that you have accumulated through the years. You will learn how to strengthen your core, how to maintain great posture through your daily activities, improve your overall flexibility and athletic performance, potentially the end of your back pain and reduce the risk of injuries in your abdominal, lower back and hip areas.

This program contains 63-page guide about hip flexors and how they affect various aspect of our health. The most important chapter is surely the exercises, but other chapters are also useful. It is “easy to read” book with very interesting topics like How sitting is killing you, Increase power to increase performance, Tight hips = fat storage, Psoas and its effects on emotion and energy, Why Static stretching alone isn’t the answer and much more. In two exercise videos, you will get very detailed demonstrations of all ten exercises to unlock your hip flexors.

You’ll get two bonuses: Unlock Your Tight Hamstrings – the key to healthy back and perfect posture, and 7 Day Anti-Inflammatory Diet – automatically heal your body with the right foods. These are very helpful tools because having tight hams causes the hips and pelvis to rotate back which flattens the lower back causing lower back pain and poor posture. The diet booklet is beneficial because your diet is one of the major causes of inflammatory responses leading to health deteriorating.

Creators of the Unlock Your Hip Flexors program are Rick Kaselj and Mike Westerdal. Rick Kaselj is a leading professional in sports training, exercise, and injury with a master’s degree in exercise science. Mike Westerdal is a national best-selling fitness author, sports nutrition specialist, personal trainer, Iron Man magazine contributor and founder of the internet’s longest-standing strength site,

The role of healthy hip flexors in the human body is tremendous, and if you neglect this muscle group many things can go wrong. If you want to have great posture, sit, stand, bend, reach, walk, or run, you need them healthy. They are the only muscles that connect the lower and upper body.

This page is not official Unlock Your Hip Flexors page. To get to the official platform CLICK HERE


Forward Head Posture Fix by Mike Westerdal

This page is not official Forward Head Posture Fix page. To get to the official platform Click Here

How 10 simple exercises will instantly restore balance to your posture making you physically stronger, mentally sharper and achieve peak performance.

For men and women who want to get rid of their texting neck, fix their posture in order to move, sleep and breathe better

Your neck is designed to remain vertical, supporting the weight of your skull in a perfect line from the top of your head straight down through your body to your feet.

When you look at yourself in the mirror from the side, your ear, your shoulder, and your hips should all be in a straight line down to the floor. If it is unaligned and your ear is in front of your shoulders, it’s a sure sign of forward head posture.

The average head weighs 10-12lbs. When your head sits perfectly upon your neck and shoulders, the body naturally adapts to holding this weight.

But if your head is constantly pulled forward, the weight of your head pulls on your neck and puts pressure on your spine.

When your head is pulled forward the additional pressure on your neck, shoulders and back rises dramatically causing serious tissue damage. In fact, every inch your head is thrust forward from its natural position adds another 10 lbs of stress on the neck, shoulders, back and spine.

It’s why you may have developed that ugly ‘hump’ below your neck; to combat the stress of holding your head up, the body’s reaction has been to build-up bone and fat tissue to compensate and protect the spine at the C7 vertebrae.

Forward head posture doesn’t just leave you looking awkward… No matter how hard you train or how well you eat, unless you start fixing your head posture right now, it may not be possible to reverse the damage already done.


As the main connector between your upper torso and skull, the neck has the crucial task of cradling the body’s computer — the brain.

Not only does Forward Head Posture give your back that ugly hunch and crouched-over look… it also causes much deeper, serious problems including:

  • Constant fatigue and lack of energy
  • Pain in your neck, shoulders or upper, lower and middle back
  • Permanent damage to your joints, muscles, ligaments, blood vessels & nerves
  • Headaches and migraines
  • Poor sleep or insomnia
  • Arthritis
  • Impaired athletic performance
  • Loss of height by 2 inches
  • Looking 10 lbs fatter than you actually are
  • Affects your hormonal health
  • Noisy mouth breathing, snoring & sleep apnea
  • Early degeneration of your spine
  • Pinched and trapped nerves
  • Decreased range of motion
  • Lack of confidence
  • Blood Flow to the Brain
  • Asthma
  • Decreased lung capacity by up to 30%
  • Harmful affects to vision and hearing
  • Jaw pain and sinus issues
  • Dizziness, vertigo and balance issues
  • Burdens your digestive system


Your neck is literally the BRIDGE between your head and your body. It’s the balance beam from which good posture flows.

Although there are a number of major muscles in the neck and back, there is one “vital” muscle at the front of your neck which does all the lifting…

… that muscle is: the sternocleidomastoid.

The sternocleidomastoid originates at the breastplate (sternum) and collar bone (clavicle) and inserts at the mastoid process of the temporal bone of the skull.

When your sternocleidomastoid is strong and supple, your head sits perfectly upon your neck. The body follows the head. When your head is properly aligned as it should be the rest of the spine falls into place.

By holding your head in place it maintains your spine in a healthy, lengthened position and removes stress and tension from your upper, middle and lower back muscles. Your upper torso is optimally lengthened, keeping your windpipe clear and allowing maximum intake of breath into your lungs, increasing oxygen levels and improving brain function.

When you eliminate forward head posture, you…

  • … achieve peak performance with greater lung capacity and optimized hormones.
  • … appear to be 10 lbs lighter and 2 inches taller.
  • … train harder, heavier and gain strength faster than you thought possible.
  • … are more focused and clear-thinking.
  • … protect your spine from wear and tear.
  • … breathe and sleep better without snoring.
  • … increase your confidence so you’re not self-conscious.

This muscle is the key to your postural health. But any imbalance or weakness in this vital connection between your head and torso sends shockwaves through your body.


When you see how deeply connected the muscles around your neck and back are to each other, you realize there has to be a right order in which to exercise these for optimal effect.

You literally have to “unwind” the right muscles one-by-one in the right order to really target them.

If you don’t, you’re wasting your time doing ANY stretching. You need to hit the muscles from different directions using a combination of exercise techniques to properly target them.

Once you know the right way to do it, you can learn to fix your head posture on your own.



If your neck has been thrust forward for too long carrying too much weight, it needs some serious re-alignment. These drills re-educating your muscles to put your head in the right position again.


Deep belly breathing helps release tension in the neck, shoulders, back and the whole body so your muscles will relax and help bring the head and body into balance.


The more your head moves forward, the more your joints lock up. Mobility movements are used to unlock the joints in your spine to decrease the stress and damage.


The cervical flexors sit at the back of your neck and their weakness causes your head to drop forward. Recent research has shown that re-training the flexors is the key to restoring the balance of your head.


This therapeutic technique loosens up and lengthens muscles that have become shortened and helps to relieve trigger points that have built up.


Targets shortened muscles in order to lengthen and elongate them. Done in the correct sequence static stretching can be very effective.


Now that we have unraveled the head, neck and upper body by targeting all the muscles and joints that are affected by FHP, we need to work on keeping things in that new, ideal beneficial posture.


Nailing perfect form is essential to working the sternocleidomastoid properly. The video is split into three sections: the first is a Coaching Instructional Video beginning with an explanation about what the following exercise is designed to do, how to execute it with the best form and what you should feel throughout the move.

In the second video is a Follow Along format designed so you can perform the movement at the same time as the video with the explanation stripped out.

In the third video, you’ll find exercise swaps that include progressions and regressions to make the movements either harder or easier for you depending on what you need.


The video sequences are powerful, but it’s the supplementary manual that goes deeper into the underlying causes behind forward head posture, why leaving it untreated can cause long-lasting damage to your health and how you can instantly slam the brakes on the damage you’re doing to your spine and neck.

Discovering the techniques and sequential flow outlined in detail in the manual, you can start the process of bringing your body back into alignment, good health and strength with detailed descriptions of the exact exercise movements with pictures.


Lower Back Pain Lifestyle Audit

The Lower Back Pain Lifestyle Audit is a fact-packed video presentation that helps you instantly identify those factors at home or at work causing the problem.

Is your home or office desk ergonomically correct? Are you sleeping in the best possible position with the right kind of mattress and pillow?

This detailed presentation gives you practical, smart suggestions to make small changes to your current lifestyle that will have a positive impact on your health far into the future.

10 Best Natural Sleep Solutions

The 10 Best Natural Sleep Solutions is a practical guide to having your best night’s sleep ever — giving you more energy and greater vitality — without medication. Within the reports pages you’ll discover 10 of the best ways to get the sleep you’ve always longed for so you can start every day feeling your strongest and most energetic ever.


  • Exactly how to hit every single key neck muscle with targeted, move-by-move videos of each and every exercise within Rick’s “sequential flow” (Rick has designed a program so simple,clear and effective that it’ll become second nature in no time at all).
  • Why untreated forward head posture is like a ticking time bomb for your overall health and why you need to act NOW before the damage becomes irreversible (you really could be days away from causing irreparable harm to your body).
  • Why you’re more likely to suffer from texting neck if you work or hang out in any of these “high risk” areas for developing back and neck pain (check this out to make sure your home or workplace isn’t one of these).
  • How women can instantly make their chest look bigger and their waist slimmer through this quick head forward posture routine.
  • Why some people develop the ugly “Dowager Hump” because of poor posture and what to do about it if you’re already suffering (don’t worry, it can be reversed if you catch it in time).
  • How your neck curve is SUPPOSED to look and feel like and how you can start making simple changes to prevent the discs in your neck joints from degenerating further.
  • Why forward head posture is probably causing your body, bones and joints to degrade faster than normal and how you can instantly stop the clock on this rapid aging process.
  • Why it may be too late to fix the damage to your neck, back and shoulders and exactly what you need to do to discover whether you can turn back your body clock before the damage becomes permanent.

This page is not official Forward Head Posture Fix page. To get to the official platform Click Here