Learn to Correct Your Posture with a Medically Sound Device

Table of Contents

1. Introduction
2. Neck Flexion Stretch Exercise
3. Mermaid Side Bend Stretch Exercise
4. Chest and Shoulder Stretch Exercise
5. W Exercise
6. Pull Apart Exercise
7. Bent Over Row Exercise
8. Conclusion
9. Benefits of Posture Medic
10. Tips for Proper Use of Posture Medic
11. Common Mistakes to Avoid

Introduction:

Welcome back! In this session, we will be focusing on targeted stretching and strengthening exercises that are specifically designed to improve your posture. These exercises will help you alleviate tension and discomfort in your neck, back, and shoulders. By incorporating these exercises into your routine, you will be on your way to achieving better posture and overall improved health.

1. Neck Flexion Stretch Exercise:

One of the most common areas that can cause tension headaches and contribute to poor posture is the neck. The neck flexion stretch exercise helps to stretch and release tension in the cervical Spine suboccipital, and paraspinal muscles. To perform this exercise:

1. Start in a standing position, holding the Posture Medic out in front of You by the handles with your palms facing each other shoulder-width apart.
2. Raise your arms overhead, resting the stabilizer on the back of your head.
3. Pull the hands forward with elbows bent at your sides until the Posture Medic is secured.
4. Gently pull forward and down with the handles, guiding your chin down toward your chest until you feel a pulling stretch in the back of your neck.
5. Hold this stretch for 25 seconds, then rest for 5 seconds before repeating for another 25-second hold.

Remember, during this exercise, it is important not to engage your neck muscles to resist movement. Keep your elbows in front of you near your chest instead of outward.

2. Mermaid Side Bend Stretch Exercise:

Next, let's focus on stretching the low back muscles with the Mermaid Side Bend stretch. This exercise is particularly helpful for stretching the latissimus dorsi and quadratus lumborum muscles, which tend to tighten up due to daily activities and can lead to low back pain and poor posture. Here's how to perform the Mermaid Side Bend stretch:

1. Sit in a chair with an upright posture, legs bent, and feet hip-distance apart.
2. Place your right HAND on the chair to the outside of your thigh.
3. Reach your left arm overhead with a slight bend in the elbow as you bend your entire upper body and torso to the right.
4. Hold this stretch for 30 seconds, focusing on feeling the stretch in the targeted muscles.
5. Return to the starting position and repeat on the other side.

Remember to keep your hips planted on the chair and take deep breaths into the ribs for a deeper stretch.

3. Chest and Shoulder Stretch Exercise:

Now, let's move on to stretching the chest and shoulder muscles with the Chest and Shoulder Stretch exercise. This exercise is essential for stretching the pectoralis muscles, anterior deltoids, and biceps, which can become shortened and cause the shoulders to round forward. Here's how to perform this stretch:

1. While standing, hold both Posture Medic handles directly behind your hips with your palms facing forward and elbows straight.
2. Have your feet hip-distance apart.
3. Slowly raise your hands toward the Ceiling, pushing your shoulders back and chest forward.
4. Hold this stretch for 25 seconds, then rest for 5 seconds before repeating for another 25-second hold.

By stretching these muscles, you will allow for proper shoulder range of motion and improve your overall posture.

4. W Exercise:

The W Exercise focuses on scapular stabilization and is an excellent exercise for improving posture. To perform the W Exercise:

1. Start by standing with your feet hip-distance apart and both arms up in the air at shoulder Height, with a 90-degree bend in the elbows.
2. Squeeze your shoulder blades down and back as you draw your elbows down toward your ribcage or torso.
3. Hold this position, making a W Shape with your arms, for 10 seconds.
4. Relax and return your arms to the starting position.
5. Repeat this exercise for 10 repetitions.

Remember to avoid rounding your shoulders during this exercise and instead pull them back and push your chest forward. Imagine trying to put your shoulder blades into your back pockets as you perform this movement.

5. Pull Apart Exercise:

The Pull Apart exercise is a great way to strengthen the posterior deltoids, rhomboids, and traps, which stabilize the scapula. To perform this exercise:

1. Stand with your feet hip-distance apart and hold the Posture Medic handles in each hand, with the palms facing inward.
2. Hold the Posture Medic out in front of you at shoulder height.
3. Squeeze your shoulder blades together and spread your arms apart and out into a "V" position at shoulder height.
4. Hold this position for a Second, then slowly return your arms to the starting position.
5. Repeat this exercise for 15 repetitions.

Remember to keep your wrists straight and in a neutral position, as well as your elbows straight. Focus on engaging the shoulder muscles rather than the wrists or elbows.

6. Bent Over Row Exercise:

The Bent Over Row exercise specifically targets the rhomboids, mid and lower traps, latissimus dorsi, and arms. This exercise helps strengthen the back muscles and improve scapular stabilization. Here's how to perform the Bent Over Row exercise:

1. Sit in a chair with both legs bent and place a stabilizer of the Posture Medic underneath both feet so that the handles are on the outside of each foot.
2. Hold a handle in each hand, palms facing in, and bend forward at a 45-degree angle at the torso.
3. Keep both arms straight down perpendicular to the ground with the elbows straight.
4. Squeeze your shoulder blades together and bend your elbows as you pull the handles up and back in a rowing motion.
5. Hold the rowed position for one second, then relax and slowly return to the starting position.
6. Repeat this exercise for 20 repetitions.

While performing this exercise, keep your gaze down at your feet to maintain a neutral position of the cervical spine. Imagine squeezing a penny between your shoulder blades to ensure proper engagement of the intended muscles.

Conclusion:

Congratulations on completing today's targeted stretching and strengthening exercises! By incorporating these exercises into your routine, along with wearing the Posture Medic throughout the day (for no longer than 30 minutes at a time), you are taking significant steps towards improving your posture and overall health. Remember, consistency is key, and with time, you will reap the benefits of better posture.

Benefits of Posture Medic:

• Corrects poor posture by improving muscle imbalances
• Relieves tension headaches and neck pain
• Enhances shoulder and back strength
• Aid in scapular stabilization
• Improves overall posture and alignment

Tips for Proper Use of Posture Medic:

1. Start with shorter Sessions (10-15 minutes) and gradually increase the duration as your muscles adapt.
2. Follow the instructions carefully and perform the exercises in a controlled manner.
3. Listen to your body and stop if you feel any discomfort or pain.
4. Use the Posture Medic as a complement to other posture-improving habits, such as ergonomic adjustments and regular exercise.
5. Consult with a healthcare professional before starting any new exercise program, especially if you have pre-existing medical conditions or injuries.

Common Mistakes to Avoid:

1. Overusing the Posture Medic: Stick to the recommended usage time to avoid potential muscle fatigue or strain.
2. Sacrificing proper form for quantity: Focus on performing each exercise with correct technique rather than rushing through them.
3. Ignoring pain or discomfort: If any exercise causes pain or discomfort, modify or discontinue it and consult with a healthcare professional.
4. Neglecting other posture-improving habits: The Posture Medic is a tool, but it's important to incorporate other strategies like ergonomic adjustments and regular breaks from prolonged sitting.

FAQs:

Q: Can I use the Posture Medic while sleeping? A: No, it is not recommended to use the Posture Medic while sleeping as it may cause discomfort or interfere with sleep quality.

Q: How often should I use the Posture Medic? A: It is advised to use the Posture Medic for short periods throughout the day, for no longer than 30 minutes at a time. The frequency can vary based on individual needs and comfort.

Q: Can I perform these exercises if I have a pre-existing condition? A: It's essential to consult with a healthcare professional before starting any exercise program, particularly if you have pre-existing medical conditions or injuries. They can provide personalized guidance based on your specific needs.

Q: Can the Posture Medic be used by anyone? A: The Posture Medic is suitable for most individuals; however, it's best to consult with a healthcare professional if you have any concerns or specific conditions.

Q: How long does it take to see improvement in posture? A: The timeline for improvement varies from individual to individual. Consistency and proper technique are key factors that can contribute to noticeable improvements over time. It is essential to continue with the exercises and maintain good posture habits to achieve long-term results.

Always consult a healthcare professional before starting any exercise program or using a posture correction device like the Posture Medic.