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Strengthen

Strengthen Using Posture Medic

By neglecting to maintain our posture, we aren’t using our primary key neck and upper back muscles properly which means we can’t hold our posture. Having the correct posture means pushing our shoulders back and keeping our neck upright, thus creating an S curve in our spine. These exercises have been devised to target these key muscles, and some will be easier than others. This is because those muscles are weak and will need more training. It’s best to build up slowly, gradually building up the number of repetitions you do as you get stronger. We would recommend doing 1 set of 15 reps per exercise, once daily for one week. Two sets of 15 reps, twice a day for the following week and gradually building up to 3 sets of 15 reps alternate days by the third or fourth week.

Don’t forget to Stretch and Stabilise after you’ve strengthened your muscles.

Strengthen Posture Exercise #1: Rear Delt Fly

Rear Delt Fly 1 - Begin with your arms straight in front of your chest, holding your Posture Medic with your palms facing in. Rear Delt Fly 2 - Slowly squeeze your shoulder blades together and, while keep arms straight, extend your hands them directly to your sides. Hold, then bring your hands back together slowly.
  • Begin with your arms straight in front of your chest, holding your Posture Medic with your palms facing in.
  • Slowly squeeze your shoulder blades together and, while keeping arms straight, extend your hands directly to your side.
  • Slowly bring your arms back to starting position, keeping resistance on the Posture Medic throughout the set.
  • Repeat for repetitions 2-15.

Advice:

  • Emphasize the squeeze in your shoulder blades.
  • Move slowly when returning your hands to the starting position: make sure that it’s a controlled movement.
  • Engage your core by pulling your bellybutton towards the back of your spine.
  • If you cannot bring your arms all the way to your side, don’t worry. Extend your arms as far as you can and continue to practice this exercise. Practice will increase your range of motion and the strength in your shoulders until you can fully extend your arms in this exercise.

Strengthen Posture Exercise #2: External Rotation

External Rotation Step 1 - Begin with arms at a 90 degree angle directly to your side with palms facing in. External Rotation Step 2 - Keeping elbows tucked to your side, slowly squeeze your shoulder blades together and rotate your hands to the side.
  • Begin with arms at a 90 degree angle directly to your side with palms facing in.
  • Keeping elbows tucked to your side, slowly squeeze your shoulder blades together and rotate your hands to the side.
  • Go as far as your body will allow you without moving your elbows from your side.
  • Slowly bring your hands back to the starting position.
  • Repeat.

Tips

  • Be sure to only rotate at the elbow, keeping it next to your body.
  • Emphasize the squeeze in your shoulder blades.
  • Keep your shoulders pulled back.
  • Engage your core by pulling your belly button towards the back of your spine.

Strengthen Posture Exercise #3: Rotator Cuff Hi 5

Rotator Cuff Hi 5 Step 1 - Begin by holding the Posture Medic by the handles. Hold your arm at a 90 degree angle directly to your side with elbow parallel to your shoulder and your hand directly in front of your elbow. Rotator Cuff Hi 5 Step 2 -
  • Begin by holding the Posture Medic by the handles. Hold your arm at a 90 degree angle directly to your side with elbow parallel to your shoulder and your hand directly in front of your elbow.
  • Position your other hand on the opposite hip.
  • Slowly rotate your elevated arm upward until your hand is above your elbow.
  • Squeeze your shoulder blades back and down as you return your hand to the starting position.

Tips

  • Be sure to only rotate at the elbow and not move it up or down.
  • Make sure that your forearm stays parallel to the ground.
  • Accentuate the squeeze in your shoulder blades.

Strengthen Posture Exercise #4: Rotator Cuff

Rotator Cuff 1 - Hold the Posture Medic in front of you, with your palms facing in. Rotator Cuff 2 - Slowly squeeze your shoulder blades together and, while keep arms straight, extend your hands them directly to your sides. Hold, then bring your hands back together slowly.
  • Hold the Posture Medic in front of you, at waist height with your palms facing in and your arms straight down.
  • Slowly pull your hands wider apart and hold for 3 seconds. Keep your wrists, elbows and back straight.
  • Slowly release your arms to return to the starting position, keeping resistance on the Posture Medic throughout the exercise.
  • Repeat.

Tips

  • Move slowly when returning your hands to the starting position – make sure that it’s a controlled movement.
  • Engage your core by pulling your bellybutton towards the back of your spine.

Strengthen Posture Exercise #5: Posture Medic Punch

Begin by putting the Posture Medic on and holding both handles. With one hand and a time, punch forward, hold and retract.
  • Begin by putting the Posture Medic on and holding both handles.
  • With one hand punch forward so that your arm extends perpendicular to your body.
  • At the end of the punch, stretch your shoulder blade forward. Hold for 3 seconds.
  • Slowly return to the starting position.
  • Repeat on the opposite side.

Tips

  • Move slowly when returning your hands to the starting position – make sure that it’s a controlled movement.
  • Engage your core by pulling your bellybutton inwards towards the back of your spine.

Posture Medic Do:

  • View all videos and how-to pictures in our Instruction Manual.
  • Follow our instructions.
  • Begin by wearing only 15 minutes per day to assess your body’s imbalances.
  • Begin by doing basic stretches 1x per day, for 5-15 seconds to assess tightness.
  • Begin by doing basic exercises 1x per day, 15 repetitions to assess weakness.
  • Use Posture Medic as a postural reminder.
  • Basic exercises and stretches daily.

Posture Medic Don’t:

  • Wear for longer then 30 minutes at a time.
  • Continue to wear if you experience any tingling in your arms (immediately remove).
  • Continue to wear if any pain or pinching arises (immediately remove).
  • Depend on Posture Medic to fix your posture just by wearing it, you must do the stretches and exercises to promote and maintain your new posture.
  • Use Posture Medic for ANY other purpose than is expressed in our Instruction Manual.

Now that you’ve strengthened your muscles, make sure you Stabilize throughout your day and don’t forget to Stretch when your muscles get stiff.