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Effect of Exercise
From: FM 7-22 October 2012
Like gravity, exercise also molds body tissues. As previously noted, imbalanced exercise practices may adversely affect posture. When regularly performed with precision, the exercise drills and activities in this FM will enhance posture and improve body mechanics. For example, exercise 2 of preparation, rear lunge, provides an excellent stretch of the hip flexors, a muscle group that is prone to tightness. This tightness tilts the pelvis forward, creating an unbalanced base of support for the spine. (See Figure C-3.)
This exercise also extends the trunk and upper body, compensating for the many hours of flexion throughout the course of the day.


Figure C-3. Rear lunge

From: FM 7-22 October 2012 

  (Page last modified Feb 2, 2013) is dedicated to providing all the information you need to conduct the Army Physical Readiness Training as an individual or with a unit.  Everything you need from FM 7-22 is right here.
Chapter 1 Approach
Chapter 2 System
Chapter 3 Leadership
Chapter 4 Types of Programs
Chapter 5 Planning Considerations
Chapter 6 Special Conditioning Programs
Chapter 7 Execution of Training
Chapter 8 Preparation and Recovery
Chapter 9 Strength and Mobility Activities
Chapter 10 Endurance and Mobility Activities
Appendix A Army Physical Fitness Test
Appendix B Climbing Bars
Appendix C Posture and Body Mechanics
Appendix D Environmental Considerations
Appendix E Obstacle Negotiation
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