Posture Exercises and Calisthenics: Keys to Peak Health

Posture Exercises and Calisthenics: Keys to Peak Health

Calisthenics and posture exercises for peak health - man does push-ups and planks

Story by Brian Rossiter banner

Practicing posture exercises, supplemented with calisthenics, is one of the cornerstones to achieving peak health. Many forms of exercise exist—from solo and team sports such as running, bicycling, roller skating and weightlifting to football, basketball, baseball, hockey and soccer—and I consider some of it to be beneficial but some of it to lead people astray of enjoying peak health. With exercise, I’ve experienced the greatest benefits from engaging in a regular routine of posture exercises first and foremost and bolstering my body’s strength and explosiveness with calisthenics secondarily.

Posture Exercises: The Key to the Best Exercise Routine and Peak Health

I engage in exercise daily and make posture exercises the core of my exercise routine. These posture exercises comprise stretches and calisthenics, also known as bodyweight exercises, and are remarkably effective in correcting joint alignment and posture. When most think about exercise, they think about getting their hearts beating, running around and building muscle. Most rarely, if ever, consider how joint alignment affects the entire body, including posture and the cardiovascular, digestive, immune, metabolic, nervous and respiratory systems.

Posture exercises - woman practicing bridge pose
Posture exercises blend yoga, calisthenics and unique stretches and gentle exercises to help correct joint alignment and posture, creating a functional body that experiences peak performance and pain relief.

Close your eyes and think about this for a moment: Picture yourself trying to walk 5 miles on a sunny afternoon throughout a city you’ve long desired to see if your right hip joint is positioned 2 inches higher and rotated forward another 2 inches compared with your left hip joint and your back is rounded and neck is hunched. Your femurs, or thigh bones, are going to be rotated as well because, after the hip joints deviate from their neutral position, or design position, these thigh bones are the first to shift. This means your knees are going to be under stress, and this chain reaction will affect your ankle joints and shoulders as well. This doesn’t sound like it’s going to be an enjoyable stroll. I’m sure you’ve seen some senior citizens with walking challenges, even stooped over canes, and this is what you may one day face if you don’t correct your postural alignment. A lack of sound joint alignment is the cause of poor posture—and posture exercises are the solution!

Some exercise causes joint misalignment and poor posture. Take bicycling, for example. Most sit for far too many hours and face some degree of postural deviations because of this time in chairs or on couches. Spending more time sitting while exercising can reinforce and strengthen these postural deviations, preventing folks from being able to correct their joint alignment and posture. Additionally, many sports call on one side of the body to do the most work such as pitchers in baseball and quarterbacks in football. For one to enjoy a fit, functional body, the body demands balance and equal work.

The Pain Relief and Postural Alignment Method Is Your Ticket to the Best Posture Exercises and Peak Health

I reversed chronic back and neck pain, carpal tunnel syndrome, cubital tunnel syndrome, and, the trigger of all this pain, dysfunction in my shoulders, hips, knees and ankles by practicing posture exercises. I have practiced posture exercises, which straighten and strengthen the body, practically daily since April 2010. I guide others to pain-free, high-performance lives in my Pain Relief and Postural Alignment Method, offered by the Fruit-Powered Life Force Center.

Achieve Peak Performance and Chronic Pain Relief with Guidance from Fruit-Powered’s Brian Rossiter

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The Fruit-Powered Life Force Center‘s Pain Relief and Postural Alignment Method can promote chronic pain relief as well as peak performance by improving joint alignment and posture. Explore session schedule availability and prices in the Fruit-Powered Store.

The Pain Relief and Postural Alignment Method’s posture exercises are beneficial for everyone. These exercises have a track record of helping people achieve peak performance and pain relief. Clients suffer from a range of pain symptoms, including neck pain, back pain, shoulder pain, hip pain, knee pain and ankle pain as well as sciatica, carpal tunnel syndrome and cubital tunnel syndrome.

Exercise Statistics Reveal Most Americans Aren’t Getting Enough Physical Activity and Suffer from Pain

Most are starved for motion, and this shows in their weight as well as their postures, gaits, aches and pains. Statistics prove that most Americans aren’t getting enough exercise. Just 47 percent of U.S. adults met physical activity guidelines for aerobic exercise activity (150 minutes a week of moderate-intensity or 75 minutes a week of vigorous-intensity activity) in 2009, according to the Centers for Disease Control and Prevention. Only 22 percent met the minimum requirements for muscle-strengthening exercise activity (two or more days a week of moderate- to high-intensity muscle-strengthening exercise activities involving all major muscle groups). Additionally, only 19 percent met the aerobic and muscle-strengthening exercise guidelines. Finally, 49 percent met neither aerobic nor muscle-strengthening exercise guidelines.

Altogether, this means that only one out of five American adults are getting enough exercise to be considered in shape, and half of American adults could be considered unfit, based on these exercise guidelines.

Calisthenics - a man does pull-ups with a silhouette visible
Calisthenics such as pull-ups are a great way to boost strength levels and serve as the perfect supplement to highly effective posture exercises.

Additionally, about one-third of U.S. adults report joint pain during the previous 30 days, according to the Centers for Disease Control and Prevention’s National Center for Health Statistics. Knee pain was reported by 20 percent of respondents, with low-back pain affecting 28 percent. Moreover, chronic pain or severe pain affects about 50 million American adults, the National Institutes of Health reports.

An Evolving Exercise Routine with Posture Exercises at the Core and Supplemented with Calisthenics and Cardio Activity

Growing up, I was an active child, playing organized and neighborhood sports. But once I started college and lasting all the way through my early 30s, my exercise was very limited to the point that it was unhealthful. Once I had begun to reverse chronic pain, in 2010, thanks to my practice of posture exercises, my body was craving to move! I gladly responded to my body’s call by launching a Monday–Wednesday–Friday circuit-training program using Bodylastics resistance bands. I completed strength-training exercises using the bands and, between sets, cardiovascular exercises such as jumping jacks.

In time, my workout evolved to include, at various times, calisthenics such as chin-ups, pull-ups, push-ups, squats and lunges; rebounding using a JumpSport mini-trampoline; vinyasa yoga; bicycling; sprinting; jogging; walking; and occasionally playing football and wiffle ball. I have found, however, that posture exercises offer the greatest benefits and have always built my exercise routine around them. Since 2014, I have rounded out my exercise routine with calisthenics, rebounding, sprinting and walking.

I relish engaging in healthful activities and devote about 10 hours a week to exercise and other physical activity. Working out keeps my body loose, mind sharp and simply feels fantastic! I have not missed a day engaging in posture exercises since September 2016 and am committed to exercising every day for the rest of my life. Before making this commitment, I suffered when I missed a posture exercises workout or two a week. My body would get tight, affecting my mental clarity, ability to focus on tasks, mood and sleep. My whole being demands I remain committed to my exercise routine just as it demands I remain committed to my low-fat raw food diet!

Posture exercises - woman practices cats and dogs
Menus of posture exercises in the Pain Relief and Postural Alignment Method are designed specially for clients to help them achieve peak health.

Regular Exercise Increases Energy and Prevents Disease

For many, getting in shape comes naturally when one embraces a low-fat raw food diet, encompassing an abundant amount of fruits, an ample amount of tender greens and a limited amount of fat. I consider this to be the natural diet, or species-specific diet, of human beings.

Regular exercise can boost energy, strengthen bones and muscles and improve mental health, mood and sleep. Regular exercise can also help control weight and decrease the signs and symptoms of arthritis, cancer, depression, diabetes and heart disease.

Brian Rossiter‘s Winter 2018 Exercise Routine: Posture Exercises and Calisthenics for Peak Health


  • Posture exercises: 60 to 75 minutes
  • Rebounding: 10 minutes
  • Special posture exercise: 120 minutes
    • This is a powerful, restful exercise in my Pain Relief and Postural Alignment Method designed to reposition the body according to its design for pain relief and peak performance. I double up my time by taking in movies and television shows, listening to podcasts or reading. Some people choose to sit on a couch that puts them in a slumped position and watch TV for several hours most evenings, and I choose to put myself in a relaxed yet active position that will enable me to enjoy optimal posture during my 24/7 experience in life.


  • Posture exercises: 30 minutes
  • High-intensity calisthenics: 30 minutes


  • Posture exercises: 30 to 60 minutes
  • Rebounding: 5 to 10 minutes
Calisthenics - a woman does chin-ups outside
Chin-ups represent a classic calisthenics exercise.


  • Posture exercises: 30 to 60 minutes
  • Rebounding: 5 to 10 minutes
  • Special posture exercise: 120 minutes


  • Posture exercises: 30 to 60 minutes
  • Rebounding: 5 to 10 minutes


  • Posture exercises: 30 minutes
  • High-intensity calisthenics: 30 minutes


  • Posture exercises: 60 to 75 minutes
  • Rebounding: 10 minutes

Explore the Fruit-Powered Life Force Center‘s Holistic Health Services

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Editor of, Fruit-Powered Digest and Fruit-Powered Video, Brian Rossiter guides health seekers in creating supreme vitality through the Fruit-Powered Life Force Center’s natural health services: the Fruit-Powered Lifestyle Coaching Program and Pain Relief and Postural Alignment Method. Brian is also the author of the raw food transition and recipe books Alive!, A Taste of Raw Food: 7 Days of Smoothies ’n’ Salads and the four-volume Mouthwatering Recipe Book Series. owner's®
Created, published and edited by Brian Rossiter.
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