Jorah is a 38-year-old software design specialist. He spends 8-10 hours a day on his computer or tablet and is also an avid gamer,

Case #2: Jorah is a 38-year-old software design specialist. He spends 8-10 hours a day on his computer or tablet and is also an avid gamer, spending additional time at home in various tournaments. His lack of activity, poor dietary habits and stressful deadlines have wreaked havoc on his health. Even being a man of smaller build, it is apparent he lacks physical strength or fitness. Jorah visited his physician and was guided to begin an exercise routine. He began a standard program 4 months ago, but is bored by the cardio-weight machine guidance his personal trainer gave him. He also is suffering from some upper back tension leading to headaches and low back pains that make him feel much older than his age. He decided to join some of his other friends in a more high intensity based exercise routine, but the trainer advised he needs to begin slowly and work on some of the major deficits she sees in his posture/movements. Jorah has a rounded upper back, head protrudes forward, both hamstrings and hip flexors score in the poor range for flexibility; also he is unable to get adequate depth on squat due to poor ankle dorsiflexion.