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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:
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.
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|Section 1: Introduction and Overview|
Introduction and WelcomePreview
Why is Good Posture So Important?Preview
Your Posture and Your Mental/Emotional StatePreview
ACTIVITY: 2 Different Postures (and their effects on your state of mind)
Recent Research on the Effects of PosturePreview
|Section 2: Posture & Body Language (What Your Posture Tells Others About You)|
First Impressions (You Never Get a Second Chance)
Body Language is Universal; We All Understand it
|Section 3: The Posture HABIT (Bad and Good)|
Is Your High-Tech Lifestyle Ruining Your Posture?
Can the Habit of Good Posture be Developed?Preview
What Does Good Posture Look and Feel Like?
|Section 4: The S.IE.S. Framework For Better Posture, Part 1|
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 #10: Superman ExtensionsPreview
Stretch #11: Pectoral Stretch
Stretch #12: Psoas Stretch
Stretches (get your cheat sheet to print out and take with you)
Section 4 Conclusion
|Section 5: The S.IE.S. Framework, Part 2: Improve Ergonomics|
The Case For Improved Office Ergonomics
Correct Ergonomic Setup of Your Office Workplace
|Section 6: The S.IE.S. Framework, Part 3: Strengthen|
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
Exercise #8: Superman on the FloorPreview
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!
|Section 7: Bonus Content|
BONUS #1: Demonstration: Good Posture Behind The Wheel!
|Section 8: More Bonus Content: Posture stretches and exercises to do at your desk, anytime!|
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.
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 #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
|Section 9: Even More Bonus Content: Daily Good Posture Tips|
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 #4: Good Posture and Your WorkoutsPreview
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
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.