Say Goodbye to Your Granny Shoulders
4.6 (6 ratings)
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Say Goodbye to Your Granny Shoulders

The Guide to Better Upper Back Posture
4.6 (6 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.
45 students enrolled
Last updated 10/2015
Current price: $12 Original price: $20 Discount: 40% off
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  • 43 mins on-demand video
  • 2 Supplemental Resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion

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What Will I Learn?
  • Understand the causes and implications of having a hunched back
  • Understand how to do the exercises to prevent and correct 'hunched back'
  • Understand lifestyle changes to prevent hunched back from happening
  • You will have stronger upper back muscles
  • Your posture will improve
  • You will have improved confidence
  • Reduce pain and tension in your upper back and neck
  • Learn how to identify which postural faults you suffer from
View Curriculum
  • You will need a willingness to change some of your habits
  • For best results, you will need a resistance band

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, a downloadable e-book, 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 is the target audience?
  • If you want to improve your posture this course is for you
  • If you are an office worker or someone prone to having forward 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
Compare to Other Posture Courses
Curriculum For This Course
Understanding This Course
6 Lectures 13:01

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 back and shoulders stronger, you'll also gain the tools to improve and maintain great upper back posture into the future.

Preview 01:13

You will learn what is meant by posture and the characteristics of good posture vs. bad posture, as it pertains to the shoulders and upper back.

Preview 00:57

Whether you're a couch potato or a regular exerciser, hunched back can affect any of us. In this lecture you will learn what activities may be putting you at risk and the science behind how your body adapts over time to your poor posture.

Preview 04:53

Learn about the potentially debilitating effects on your body of letting your poor posture become habit. The information in this lecture should give you a good enough reason to strive for great posture.

Preview 02:58

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!

Confidence and Posture

Now that you've learned all about why good posture is important and how bad posture can negatively affect your health and well-being, it's time to learn what can be done about it. This lecture will introduce you to the multifaceted approach to curing you of a hunched back.

What You Can Do to Work on Your Posture
Recognizing and Testing your Postural Faults
5 Lectures 07:15

In this lecture, I'll show you a simple tool to perform in order to recognize 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.

Visual Inspection Test

You've determined that your shoulders are rotated inwards, but you probably don't know what's at the root of the problem. These 3 movement tests will help you determine the cause.

Tests for Anteriorly Rotated Shoulders

What To Do If You Have Forward Head

What To Do If You Have Kyphosis

What to do If You Have Anteriorly Rotated Shoulders But Your Chest Isn't Tight
Setting Up Your Life For Better Posture
3 Lectures 02:21
Lifestyle Activities That Contribute To Poor Posture

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.

Becoming more conscious of your posture and breaking your bad habits

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.

Setting Up Your Office or Work Station For Good Posture
Exercising For Better Posture
22 Lectures 19:22

Stretching is a huge component to increasing your shoulder mobility, correcting muscle imbalances and ultimately improving your posture. Your upper back muscles are what help you hold your shoulders back and down in ideal alignment, so they need to be strong. This lecture will introduce you to the importance of stretching and strengthening in maintaining healthy shoulders and upper back.

Intro to Stretching and Exercises

Hands Behind Head Chest Stretch

Hands Behind Back Stretch

Chest Stretch on Wall

Lat Stretch

Neck Stretch

Cat-Cow Stretch

Band Shoulder Mobility

Behind Back Hand Grab with Band

Snow Angels

Wall Slides

Chin Glide

Shoulder Blade Squeeze

Backwards Arm Circles

Band External Shoulder Rotation



Low Trap Punch

Prone Cobra

Bow and Arrow


Posture Programs to Get You Started
4 Lectures 00:52
Maintaining Your Posture Program

This workout program is designed for you to do at work while taking a break from your desk (or any poor-posture-promoting) job. Turn a 5 minute break into a light, tension-releasing exercise routine.

5 Minute Office Workout
1 page

This workout program is designed for you to do at home with limited equipment. Focusing on Upper Back strengthening and chest stretching, you'll learn the basic structure of an effective workout and gain the knowledge to build your own programs to keep things fresh.

30 Minute Workout After Sitting All Day
1 page

Thank You
About the Instructor
Jonathan Chant
4.5 Average rating
163 Reviews
7,706 Students
5 Courses
Certified Strength and Conditioning Specialist

Jonathan is a Certified Strength and Conditioning Specialist that predominantly works with people that are learning to exercise. He specializes in teaching progressive courses and focuses as much on the motivational and educational aspects of fitness as the exercises themselves. His passion is making sure you succeed at reaching your goals.

Kyle Paterson
4.6 Average rating
6 Reviews
45 Students
1 Course

Kyle is a graduate from McGill University in Montreal with a Bachelor of Sciences in Kinesiology. He currently works as a personal trainer for Fitness For Freedom, a company that helps clients reach their fitness goals in the comfort of their own home. He's previously worked in a physiotherapy setting with seniors and is passionate about educating people about the many benefits of physical activity throughout the lifespan.