Online Program -Hodiya

Hi Hodiya, how are you?

So, after the assessments we went through, we found some key points: there’s difficulty sitting in a deep squat, a shortened posterior chain that can be improved, and the anterior chain (spinal control and core muscles) looks fine. Ankle mobility is within normal range, but the hip flexors are shortened with a noticeable difference between sides (the left side is shorter and tighter than the right). Hip rotation also needs improvement, along with thoracic spine mobility and shoulder girdle strengthening.

In my opinion, 3–4 training sessions per week can make a significant difference for your overall vitality and posture. As a start, I think it’s best to focus on a small number of exercises and really integrate them into your body and weekly routine.

Additionally, it’s important to stay mindful of walking habits and prolonged sitting. For sitting, the first priority is to stand up every 45 minutes—it’s absolutely essential. If possible, take a moment at home or at the office to stretch your hip flexors. I would also recommend placing a small cushion in the lower back area to help maintain a neutral pelvis as much as possible. Of course, this depends on the chair, but ideally, your knees should be positioned slightly lower than your hips. I’ll take a picture of the chair I use and send it to you.

Best,

Ran

The program requires the following tools:

• Box/ bench

• Free weights

• 2 hard yoga blocks

• Mini loop bands in light, medium, and hard resistance levels

• A lacrosse ball or a similarly hard ball for self-myofascial release

• Power band (light)

• Inclined wedge block (optional)

• Kettlebell (optional)