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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.
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!
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|Section 1: Understanding This Course|
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.
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.
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.
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.
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!
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.
|Section 2: Recognizing and Testing your Postural Faults|
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.
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.
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
|Section 3: Setting Up Your Life For Better Posture|
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.
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.
|Section 4: Exercising For Better Posture|
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.
Hands Behind Head Chest Stretch
Hands Behind Back Stretch
Chest Stretch on Wall
Band Shoulder Mobility
Behind Back Hand Grab with Band
Shoulder Blade Squeeze
Backwards Arm Circles
Band External Shoulder Rotation
Low Trap Punch
Bow and Arrow
|Section 5: Posture Programs to Get You Started|
Maintaining Your Posture Program
|Lecture 38||1 page|
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.
|Lecture 39||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.
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 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.