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Stretch

Stretches Using Posture Medic

The Posture Medic is designed to help you learn to stretch your muscles so as to strengthen, lengthen and stabilise your muscles. This alleviates the tightness that can prevent you from moving freely and helps to improve your posture. The Posture Medic stretches, as shown in the illustrations below, will help you to pinpoint which muscles are tight and will help to lessen the pressure and discomfort. By including the following stretches in your daily routine at least 3 times a day, your range of motion will be greatly increased and your muscular pain will be quickly relieved. Each stretch should be held between 5-15 seconds and, if carried out regularly, over time you’ll soon see the benefits.

Don’t forget to also Strengthen and Stabilize your muscles.

Posture Stretch #1 —Posture Medic Chest Stretch

Chest Stretch Step 1 - Hold the Posture Medic straight above your head with your palms facing out and elbows straight. Chest Stretch Step 2 - Bend your elbows and pull your arms down and back until your elbows are level with your shoulders.
  • Begin by holding the Posture Medic straight above your head with your palms facing out and elbows straight.
  • Bend your elbows and pull your arms down and back until your elbows are level with your shoulders
  • Hold for 5-15 seconds, then return to the starting position.
  • Repeat the above.

Tips

  • Don’t rush the exercise, begin slowly.
  • Try not to arch your back as you stretch, keep your hips and lower back straight.
  • Do not over stretch your body, stretch only as is comfortable. If it hurts, stop.

Posture Stretch #2 — Posture Medic Lat Stretch

Lat Stretch Step 1 - Hold the Posture Medic straight above your head with your palms facing out and elbows straight. Lat Stretch Step 2 - Slowly lean to one side until your feel the stretch
  • Begin with both arms directly above your head holding your Posture Medic with palms facing out.
  • Slowly lean to one side until you feel your muscles ‘stretch’.
  • Hold between 5 to 15 seconds then stop.
  • Return to starting position.
  • Repeat on other side.

Tips

  • As with any exercise, start slowly.
  • Stretch as far as is possible, do not force yourself to stretch further than is comfortable.

Posture Stretch #3 — Posture Medic Shoulder Stretch

Lat Stretch Step 1 - Hold the Posture Medic straight above your head with your palms facing out and elbows straight. Lat Stretch Step 2 - Slowly lean to one side until your feel the stretch.
  • Begin by holding the Posture Medic directly behind your hips with palms facing out and elbows straight.
  • Slowly raise your hands towards the ceiling while pushing your shoulders back.
  • Keep your chest up.
  • Hold for 5-15 seconds.
  • Return to starting position.
  • Repeat.

Tips

  • Execute the stretches slowly, do not rush.
  • Try to keep your chest upright, do not be tempted to tilt your chest downwards.

Posture Stretch #4 — Posture Medic Neck Stretch

Neck Stretch Step 1 - Hold the Posture Medic against the back of your head, gently pulling the handles forward. Neck Stretch Step 2 - Gently pull forward and down on the handles, guiding your chin down to your chest.
  • Start by holding the Posture Medic in front of you by the handles, shoulder width apart.
  • Raise your arms above and over your head to rest the stabilizer on the back of your head.
  • Gently pull forward and down on the handles, guiding your chin down to your chest.
  • Hold for 10-15 seconds, then return to the starting position.
  • Repeat.

Tips

  • Try this stretch without using the Posture Medic first as most users can manage to do the exercise without.
  • Do NOT engage your neck muscles to resist the movement. Stop when you feel the pull (resistance).
  • Slowly release pressure on the handles and raise your head to an upright position.

Posture Stretch #5 —Posture Medic Upper Traps Stretch

Upper Traps Stretch Step 1 - Hold the Posture Medic against your ear, gently pulling the handles along either side of your head. Upper Traps Stretch Step 2 - Slowly bend your head sideways bringing your ear towards your shoulder.
  • Start by holding the Posture Medic over your head with your palms facing inwards.
  • Slowly bring one of your elbows down and across your body so the stabilizer is centered on your ear.
  • Slowly bend your head sideways bringing your ear towards your shoulder.
  • Carefully relax your neck muscles and pull the Posture Medic handles until you feel a stretch.
  • Hold for 10-15 seconds, then return to the starting position.
  • Repeat.

Tips

  • Try this stretch without using the Posture Medic beforehand. If you are very flexible, add the Posture Medic as instructed.
  • Stop when you feel the resistance and release the pressure slowly on the handles. Then raise your head to an upright position.
  • End the set on one side before doing the same on the opposite side.

Posture Medic Do:

  • Study the videos and diagrams on our Instructions pages to learn how to carry out the steps properly.
  • Start by wearing your Posture Medic for no more than 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.
  • Start by doing basic exercises 1x per day, 15 repetitions to assess weakness.
  • Use the Posture Medic as a reminder to maintain good posture.
  •  Do make sure you carry out the basic exercises and stretches daily to see the full benefits.

Posture Medic Don’t:

  • Wear for longer then 30 minutes at a time.
  • Continue to use device if you start to feel any tingling sensation in your arms, remove straight away.
  • Use the device if you experience any pain or pinching, remove and stop using.
  • Do NOT count on Posture Medic to fix your posture just by wearing it. It must be worn in conjunction with the stretches and exercises to achieve the best results.
  • Do NOT use Posture Medic for ANY other purposes other than what it is designed to do.

Now you’re armed with the information you need to release the tension from the muscles in your back and neck, you should advance to the Strengthening Exercises and continue to wear the Posture Medic through the day even when not exercising to help stabilize your posture.