Posture and Ergonomics: Improve your posture, stop back pain
4.9 (14 ratings)
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Posture and Ergonomics: Improve your posture, stop back pain

Improve your posture and reduce back pain now with this comprehensive system of posture improvement and basic ergonomics
4.9 (14 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
1,644 students enrolled
Created by Matt Franklin
Last updated 5/2015
Curiosity Sale
Current price: $10 Original price: $105 Discount: 90% off
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  • 1.5 hours on-demand video
  • 3 Articles
  • 33 Supplemental Resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • Less pain, more energy and increased vitality that comes with good posture
  • Proven, easy techniques to quickly improve posture using the S.EI.S. system for posture improvement
  • Learn to correctly configure your workspace for optimal ergonomics, based on the latest OSHA recommendations
  • Over 30 stretches and exercises specifically targeted for fast and permanent posture improvement
View Curriculum
  • A desire to fix your posture quickly and easily
  • A willingness to learn multiple methods and techniques for posture improvmeent
  • No special equipment or materials are needed at any point during this course.

Do you spend your days hunched over a computer keyboard? Have hours spent looking down at your smartphone ruined your posture? If so, you're not alone--poor posture resulting from our high-tech lifestyles has become a worldwide epidemic.

But the good news is you can transform your posture, and it's surprisingly easy, using the techniques in this comprehensive posture and ergonomics course!

NEW content added May 2015

In this comprehensive, fun course, you will:

  • Learn the importance of good posture by discovering many aspects of your health that poor posture negatively affects.
  • Find out why your poor posture is continually broadcasting bad body language and may be making you appear less likable.
  • Learn how poor posture could be making you depressed.
  • Find out why your workspace may be ruining your posture and how you can fix it today.
  • Discover a simple, easy 3-step system to transform your posture starting right now.
  • Learn powerful, effective stretches that will open you up and help you to keep your shoulders back and head up
  • See exercises that you can do starting today that will help you to improve your posture
  • Learn simple, easy-to-do exercises and stretches that you can do at work, at your desk to keep your posture straight all day long!
  • Learn how to improve your ergonomics at work AND in your car
  • Discover how good posture will make you feel amazing, and look even better!

In this class you'll discover proven, actionable tips and techniques to increase your flexibility and improve strength to support the long-term habit of good posture. Additionally, you'll learn how configuring your desk in an ergonomically correct fashion will enable you to reinforce your new good-posture habits all day long, while you're working (where most of us have terrible posture habits).

In the class bonus sections, you'll learn easy tips and techniques to help you improve your posture in your daily life, and you'll discover how to correctly configure your car seat so that driving doesn't have to ruin your posture. There are also some fun, actionable tips which will help you keep your good posture top-of-mind, so that you can continually enjoy the transformative power of great posture! Join the class now and start improving your posture today.

Who is the target audience?
  • Busy professionals whose constant interaction with computers and technology has ruined their posture
  • Students and professionals who spend more than one or two hours a day working on a computer
  • Graphic designers, software developers, web developers, and others who make a living using a computer
  • Those who have serious, chronic back problems resulting from years of poor posture should not take this course
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Curriculum For This Course
63 Lectures
Introduction and Overview
5 Lectures 09:11
Posture & Body Language (What Your Posture Tells Others About You)
2 Lectures 04:21
First Impressions (You Never Get a Second Chance)

Body Language is Universal; We All Understand it
The Posture HABIT (Bad and Good)
3 Lectures 06:07
Is Your High-Tech Lifestyle Ruining Your Posture?

What Does Good Posture Look and Feel Like?
The S.IE.S. Framework For Better Posture, Part 1
16 Lectures 22:37
Introduction to S.IE.S: Stretch/Improve Ergonomics/Strengthen

Stretching and Breathing

Stretch #1: Cat Pose

Stretch #2: Spinal Extension

Stretch #3: Spine Roller

Stretch #4: Hamstring Stretch

Stretch #5: Piriformis Stretch

Stretch #6: Snow Angel

Stretch #7: Chest-Opener Stretch

Stretch #8: Seated Torso Twist

Stretch #9: Low Back Twist

Stretch #11: Pectoral Stretch

Stretch #12: Psoas Stretch

Stretches (get your cheat sheet to print out and take with you)

Section 4 Conclusion
The S.IE.S. Framework, Part 2: Improve Ergonomics
2 Lectures 11:18
The Case For Improved Office Ergonomics

Correct Ergonomic Setup of Your Office Workplace
The S.IE.S. Framework, Part 3: Strengthen
14 Lectures 15:07
Intro to the Strengthening Component

Exercise #1: Palm-Up Rotations

Exercise #2: Bicycle Kicks

Exercise #3: Hip Bridge

Exercise #4: The Plank

Exercise #5: March Forth

Exercise #6: Mid-Back Squeezer

Exercise #7: The Stork

Quick Intro to Resistance Exercises

Exercise #9: Upper Back Pull

Exercise #10: Shoulder Blaster

Cheat Sheet: Get the printable PDF with the preceding exercises to take with you

Download the 5-Day Sample Posture Workout Schedule and integrate good posture into your daily life. This is a quick and easy schedule that you can customize to your own personal needs. Quick posture stretches for the morning, easy at-your-desk posture exercises/stretches to do during the workday (I usually do these once before lunch and once after lunch), and three quick posture exercises to do in the evening. Make good posture part of your daily routine!

Cheat Sheet: Sample 5-Day Posture Workout Schedule
Bonus Content
1 Lecture 07:37
BONUS #1: Demonstration: Good Posture Behind The Wheel!
More Bonus Content: Posture stretches and exercises to do at your desk, anytime!
12 Lectures 12:40

This is just a brief introduction to the workplace posture activities that are demonstrated in the following lecture. Remember the phrase: "Sitting is the New Smoking" when you're at work and try to take breaks every 20 minutes or so, just to get up and walk around. It'll help you reduce back pain, and it will get your circulation going.

When you don't have time to get up, or if you can't leave your desk, do one or two of the at-your-desk posture activities that follow. They'll increase your energy, help you return to a more focused state, and most important, they'll help to improve your posture.

Bonus #2: Posture stretches and exercises to do at your desk - anytime!

Use the Yoga Shoulder Stretch as a great way to occasionally loosen up your upper body. Try to remember to keep your shoulders back while you work, which will keep your chest open and your posture correct. But when you find your posture to get slouchy, regardless of your desk ergonomics, do the yoga shoulder stretch.

At-your-desk posture activity #1: Yoga Shoulder Stretch

At-your-desk posture activity #2: Chest and Shoulder Stretch

At-your-desk posture activity #3: The Hip & Glute Stretch

At-your-desk posture activity #4: The Spine Stretch

At-your-desk posture activity #5: Side Neck Stretch

At-your-desk posture activity #6: Upper Back Flex

At-your-desk posture activity #7: Palms-Up Pullback

At-your-desk posture activity #8: Gentle Neck Retractions

At-your-desk posture activity #9: Yoga Side Stretch

At-your-desk posture activity #10: Palm-Up Rotations

At-your-desk posture activity #11: Shoulder Rolls
Even More Bonus Content: Daily Good Posture Tips
8 Lectures 10:26
Tip #1: Use Your Palms To Get Yourself Straight

Tip #2: Smarter Smartphone Use

Tip #3: The Doorway Trick (It's not what you think!)

Tip #5: Don't Let Your Couch Kill Your Posture

Tip #6: The Physics of High Heels (Ladies Beware...)

Tip #7: The String and Your Rearview Mirror Reminder

Course Conclusion: Thank You So Much For Joining Me
About the Instructor
Matt Franklin
4.6 Average rating
32 Reviews
2,654 Students
2 Courses
Shark Tank Entrepreneur, Posture & Ergonomics Expert

Matt Franklin brought the issue of posture to over 6 million people with his appearance on ABC TV's Shark Tank, where with the help of Dancing With the Stars instructors, he showed the world that posture can indeed be improved. He is the inventor of the world's best-selling posture correction device and has lived and breathed posture and ergonomics for the last decade. Matt is an expert on posture, and that knowledge, coupled with an OSHA certification in office ergonomics, makes him uniquely qualified to teach on the subject of posture improvement. Matt's teaching style is fun and fast paced, and he's a "posture nerd," obsessed with helping people improve their posture.