Granny Posture Prevention Program

Name: Granny Posture Prevention Program
Rating: 4.3 (17 reviews)

A Guide to Better Posture

Created byJonathan Chant, Kyle Paterson

Last updated 11/2017

English

What you'll learn

Understand the causes and implications of having poor posture
Understand how to do the exercises to prevent and correct postural imbalances
Understand lifestyle changes to prevent posture related from happening
You will have stronger hip, core and upper back muscles
Your posture will improve
You will have improved confidence
Reduce pain and tension in your hips, back and neck
Learn how to identify which postural faults you suffer from

Course content

5 sections • 36 lectures • 1h 47m total length

Introduction and Recognizing GOOD Posture1:43
This course will educate you about the causes of poor upper back posture, the muscles involved, the daily activities that contribute to it, and how it affects you and the rest of your life. Through learning how to organize your life to ensure better posture and exercises that can make your hips, back and shoulders stronger, you'll also gain the tools to improve and maintain great posture into the future.
What Causes Us to Hunch and What Are the Muscles Involved7:23
Whether you're a couch potato or a regular exerciser, poor posture can affect any of us. In this lecture you will learn about what muscles are involved and how imbalances are at the root of the posture problem.
Confidence and Posture1:30
This lecture explores the psychological aspect of posture. Learn how your confidence can affect your posture and how improving your posture can make you look and feel more confident!
What You Can Do to Work on Your Posture0:36
Now that you've learned all about why good posture is important it's time to learn how to identify it what can be done about it. This lecture will introduce you to the multifaceted approach to curing you of your hunched posture.

Visual Inspection2:43
In this lecture, I'll show you the first step in identifying which characteristics of poor posture may be affecting you. Recognizing what exactly is the problem is the first step towards taking the right steps for change.
Forward Head3:18
Here you'll learn about the muscle imbalances involved in forward head posture, the health implications and tests to help you identify it.
Kyphosis and Medially Rotated Shoulders4:45
This lecture will discuss the muscle imbalances involved in kyphotic upper back posture, the negative effects on your health and movement tests to help you identify the problem.
Lordosis4:08
In this lecture, we'll review the muscle imbalances that contribute to lordotic lower back posture, how it effects your health and how to know if it''s affecting you.

Becoming more conscious of your posture and breaking your bad habits1:25
Whether it's being glued to your phone or exercising with bad form, there are a ton of things we do in our daily lives that contribute to bad posture and hunched shoulders. This lecture will provide you with some tips to help you change your bad posture habits.
Great Posture in the Office4:54
If you spend 40 hours a week sitting at a desk on your computer, then listen up! This lecture will show you how to organize your life and surroundings to ensure optimal posture all day.
Better Posture in the Car0:48
If you own a car, you're probably stuck in it more than you'd like. Here are some tips to make the best of a poor posture position.

Intro to Stretching and Exercises0:58
Stretching and strengthening are huge components to increasing your shoulder mobility, correcting muscle imbalances through your back and hips and ultimately improving your posture. This lecture will introduce you to the importance of stretching and strengthening in maintaining a healthy, balanced body. We've provided you a wide variety of simple exercises to begin to address your muscle imbalances and set you on the road to better posture.
Chin Tuck2:03
Upper Trap Stretch0:32
Arm Circles2:07
Band T-Squeeze1:25
Shoulder Mobility Exercises8:22
Contains: Floor Slides, Snow Angels, Overhead Hand Walks, Behind Back Band Pulls, Behind Back Grabs.
Band Row Strengthening Exercises3:36
Low Trap Punch2:10
Chest Stretches1:48
Contains: Wall Chest Stretch, Behind Head Chest Stretch
Lat Stretches2:53
Contains: Hanging Lat Stretch, Bowing Lat Stretch
Hip Hinge3:59
Cat-Cow Stretch3:00
Quadruped Exercises5:27
Contains: Quadruped Row, Quadruped Torso Rotations
Bridge2:59
Clam Openers1:00
Plank2:53
Side Plank2:24
Hip Flexor Stretches5:13
Contains: Hip Flexor Release, Kneeling Hip Flexor Stretch, Lying Hip Flexor Stretch
Figure-4 Hip Stretch1:27
Hamstring Stretch0:55
Knee Hug Stretch0:50
Hug the knees to the chest to perform the knee hug stretch for lordosis, flatten the back to the floor, and loosen tight lower back erector muscles.

Maintaining Your Posture Program0:11
This final section is intended to get you started on building your own posture programs. I've included some follow-along and written programs for you to use and to help you learn how you can structure your own workouts based on the exercises in the previous section.

The resource in this lecture is a link to an interactive full body posture workout to give you a good starting point to build your own program! I've also included it in PDF format so you can easily print it out and get started.
Hip Strength and Mobility Follow Along10:27
This is a follow along video to help you build your hip mobility and strength.
Shoulder Strength and Mobility Follow Along7:15
This is a follow-along workout to help you gain strength and mobility in your shoulders and upper back.
Thank You0:28
We hope that you enjoyed the course! If you have any questions, comments or feedback please contact us. We wish you the best of luck in your journey to better posture.

Requirements

You will need a willingness to change some of your habits
For best results, you will need a resistance band

Description

Follow these strategies, tests and exercise programs to improve your posture.

Improving your posture can help reduce your neck and shoulder pain, allow your body to move more functionally and increase your confidence.

Understand What Causes Poor Posture
Tests to Isolate What's Causing Your Poor Posture
Exercise Programs to Help Fix Your Specific Issues
Tips You Can Use to Improve Your Posture in Everyday Life

A Step by Step Guide to Improve Your Posture

Do you ever look in the mirror and wish you had better posture? Your poor posture may be having negative effects of your current and future quality of life. This course was designed to help you isolate what could be causing your poor posture and gives you the strategies you need to deal with each potential issue.

This course offers a series of video lectures, downloadable e-books, exercise programs, demonstrations and support material to make your learning experience as complete as possible. You'll learn the causes and effects of poor posture, the exercises and stretches that will help prevent it and much, much more. You won't need any background knowledge or exercise experience to excel in this course. All you need is the willingness to learn, to make behaviour changes and to exercise and be more active! Are you ready to look and feel stronger and more confident? Then let's get started!

Who this course is for:

If you want to improve your posture this course is for you
If you are an office worker or someone prone to having rounded shoulders
If you do a lot of pushing exercises and activities and notice your upper back is starting to look rounded forward
This course is not for people that suffer from Pott Disease also known as Tuberculous Spondylitis
This course is not for people that suffer from Scheuermann's Disease

Granny Posture Prevention Program

What you'll learn

Explore related topics

Course content

Understanding This Course4 lectures • 11min

Recognizing and Testing your Postural Faults4 lectures • 15min

Setting Up Your Life For Better Posture3 lectures • 7min

Exercising For Better Posture21 lectures • 56min

Posture Programs to Get You Started4 lectures • 18min

Requirements

Description

Who this course is for: