Exercises to Improve Posture

What's inside

Learning objectives

Achieve a strengthened, stretched, and corrected posture
Develop healthy posture habits for life to elevate your health and well-being
Promote posture and flexibility by boosting energy and productivity

Improve balance and posture, develop brain-challenging motor skills, and increase strength
Instantly improve your appearance, spine alignment, breathing, reduce neck pain, and improve overall health

Achieve a strengthened, stretched, and corrected posture
Develop healthy posture habits for life to elevate your health and well-being
Promote posture and flexibility by boosting energy and productivity
Improve balance and posture, develop brain-challenging motor skills, and increase strength
Instantly improve your appearance, spine alignment, breathing, reduce neck pain, and improve overall health

Syllabus

Introduction

Course Video Trailer

Please watch this short video to prepare yourself for this course.

You will learn the 3 steps needed to create a new posture habit:

Please watch the special instructions for this section.

Text neck is what happens to our posture when we put our head and neck in a forward position for a prolonged period of time.

Your center of gravity is an important factor in the stability and balance of your body.

A Dowager's hump is not the same as a Neck Hump. In this lecture you will learn the difference.

Looking down for prolonged periods of time when texting, can lead to chronic spinal pain, headaches, jaw pain, worn spinal discs and osteoarthritis.

Heavy travel bags can harm your back. In this video I review 4 different types of bags, and suggest which is the best.

In this lecture you learn how to adjust your posture and CAR while driving.

Are standing desks the solution to prolonged sitting?

Sadly, there are no short cuts or quick fix solutions to correcting your posture. Have a listen . . .

Safety first - please watch.

This exercise will help you break up the sticky joint adhesions that limit spinal flexibility and movement.

Use Pelvic Circles to unlock a stiff lower back. It's fun!

This total body stretch offers a fast easy way to lengthen and build flexibility in your chest, shoulders, back, arms and legs.

Spine Shifting will teach you how to move your back as well as you did when you were a child!

Weak gluteal muscles can lead to problem posture. The Chair Squat is an amazing buttock-toning exercise!

Curl downs are the best way to target your core and protect your back, and yet many 6-pack abs can't do these!

The Hip Hinge is a movement used in traditional cultures around the world.

A swayback is an exaggerated curve usually seen in the upper lumbar spine. In this video, you will learn how to tuck the ribs.

Try this exercise to improve your round-shouldered appearance over time.

The theraband bridge increases gluteal strength to help keep your back and pelvis in correct alignment..

The piriformis is a muscle located deep in the buttock and runs in close proximity to the sciatic nerve. When this muscle becomes tight, it can irritate the sciatic nerve and cause chronic pain.

Prolonged sitting leads to tight muscles and worn spinal discs over time. Use this exercise often, to help restore mobility and protect spinal discs.

The Seated Head & Neck Routine is the perfect way to reduce neck strain and add movement to your seated work day.

The Seated Shoulder Routine is the perfect way to reduce the round shoulders that result from prolonged sitting.

The seated pelvic tilt will remind you to pay more attention to your pelvic alignment throughout the day.

If you find it hard to sit up straight at your desk, there is a good chance that your chest muscles are tight. This exercise will help.

Conventional footwear can change the shape of our feet. Regularly spacing your toes, helps to improve this problem.

Learning to move our toes individually is a skillful little exercise that will help to restore natural foot mechanics.

Swaying is a fairly straight forward exercise but it gets much harder when you remove a vital system of the body - the eyes!

Motor skills are a complex system of precise movements, and one key component in developing the Motor Skills necessary for balance, is coordination. The arm juggle will challenge even the most coordinated among us.

In this lecture, you learn how to administer self manual therapy, known as joint mobilization.

The neck can do more than just bend and turn - it can also translate or shift. Try this ...

In this lecture we look at a very effective technique for melting away painful muscle knots, in order to restore the normal range of movement in your head and neck.

When you learn to tilt and twist, you will quickly regain flexibility and may actually increase your vital lung capacity!

The perfect 5-minute workout for chronic neck issues like forward head, text neck, stiffness and pain.

Eye exercises may reduce eye strain, strengthen eye muscles and improve vision.

In this lecture you learn how to treat your own trigger points, to reduce pain and prevent future problems.

To avoid discomfort, it's really important that after any trigger point work, you stretch out the muscles.

Using a massage pillow to release muscle tension, lets you direct the massage just where you need it.

You can actually realign your entire body just by moving your head! Check this out ...

This is one of the most effective ways to open your chest. You might even find your breathing improves dramatically!

** Foam rolls available online and Walmart

Neck traction is an amazing technique that stretches and lengthens the muscles and ligaments and decompresses the vertebral discs.

Remove the harmful effects of ongoing flexion (from sitting and texting) by spending time in full body extension.

Here is my favourite driving hack, to stretch out the tight muscles, that cause round shoulders.

In this lecture we safely rotate the ribcage, to restore flexibility and reduce body discomfort when driving.

Use this exercise to help restore normal disc height and reduce the injury from long drives.

Use these exercises to remove chronic tension in the neck and trapezius muscles.

Use this exercise to improve shoulder posture and reduce incidence of repetitive strain injuries.

If you want to improve your confidence and avoid worn spinal discs from rounding posture, you must learn to open and expand your chest.

Use this stretch to release tight hip flexors from prolonged periods of sitting.

The perfect 5-minute workout for desk-based office workers.

The perfect 5-minute workout for anyone who sits for prolonged periods of time.

The perfect 5-minute workout for those who really want to regain attractive upright posture.

The perfect 5-minute workout for those who want a quick way to target weak postural muscles.

This is definitely only the beginning! Have a listen . . .

Take the quiz and see how you do.

Discover the crazy, simple 3-step formula that will teach you how to improve your posture and posturecise like a pro. You willll learn how to hardwire the habit of good posture, reduce forward head and the secret way to stop slouching.

It's 100% free!

Enroll Now => https://www.posturecourses.com/p/posture-crash-course-members/

Traffic lights

Read about what's good

what should give you pause

and possible dealbreakers

Combines exercises from multiple courses, offering diverse perspectives and approaches to posture correction, which may help learners understand and solve their posture-related problems more effectively

Includes exercises targeting various posture-related issues, such as text neck, scoliosis, and forward head posture, which addresses a wide range of concerns for learners

Features exercises designed to improve balance, flexibility, and motor skills, which can contribute to overall physical health and well-being beyond just posture correction

Offers a collection of exercises from the instructor's previous courses, which may provide a comprehensive overview of posture correction techniques

Includes self-manual therapy techniques, such as joint mobilization and trigger point release, which may require careful execution to avoid injury

Refers to the use of tools like foam rollers and massage pillows, which may require additional purchases beyond the course fee

Reviews summary

Sampler of practical posture exercises

According to learners seeking posture improvement, this course offers a wide range of exercises pulled from ten different courses by Dr. Paula Moore. Students find the content practical and easy to follow, providing actionable movements to help improve posture, reduce pain, and increase flexibility. The course is particularly useful for addressing common modern issues like text neck and discomfort from prolonged sitting. Many appreciate the inclusion of downloadable 5-minute workouts for quick practice. While it serves as an excellent sampler covering diverse topics, those needing deep dives into specific conditions might consider the full courses.

A collection, not in-depth on one topic.

"This course gives a taste of many topics, but for deep dives, I might need the full courses."

"It's a great introduction to Dr. Paula's style and the range of exercises available."

Handy 5-minute routines for quick reference.

"Having the 5-minute workouts to download is super convenient for quick practice."

"I can print out the short routines to keep them handy by my desk."

Useful for text neck and prolonged sitting pain.

"The tips and exercises for 'text neck' were very relevant to my daily life."

"Sitting all day causes me pain, and the 'Sit Less Move More' exercises are exactly what I needed."

"I appreciate the advice on things like driving posture and travel bags."

Provides easy-to-follow, effective movements.

"I can easily follow these exercises at home or even at my desk."

"The specific movements for things like piriformis or stiff lower back were really helpful."

"I learned how to perform joint mobilization on myself, which is practical."

Offers a diverse collection from 10 courses.

"It's great having exercises pulled from all her other courses in one spot."

"I found practical tips for both my desk job and my general flexibility."

"The sampler covers so many different problems like neck hump, scoliosis, and text neck."

Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in Exercises to Improve Posture | Dr Paula's 10-Course Sampler with these activities:

Review Basic Anatomy

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Reinforce your understanding of basic human anatomy, especially the muscles and bones involved in posture, to better understand the exercises.

Browse courses on Human Anatomy

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Review anatomical diagrams of the spine, neck, and shoulders.
Identify the major muscles involved in maintaining posture.
Research common postural problems and their anatomical causes.

Read 'Becoming a Supple Leopard' by Kelly Starrett

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Learn how to improve your movement and mobility to support better posture.

View Becoming a Supple Leopard 2nd Edition on Amazon

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Read the book and identify relevant exercises for posture improvement.
Practice the mobility drills and stretches described in the book.
Incorporate these exercises into your daily routine.

Reading: '8 Steps to a Pain-Free Back' by Esther Gokhale

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Understand the principles of natural posture and how to apply them to daily life.

View 8 Steps to a Pain-Free Back on Amazon

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Read the book and take notes on key concepts.
Practice the Gokhale Method techniques described in the book.
Compare and contrast the Gokhale Method with the exercises taught in the course.

Four other activities

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Daily Posture Reminders

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Reinforce good posture habits by setting reminders throughout the day to check your posture and make corrections.

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Make any necessary adjustments to your posture.
Set alarms or use a posture reminder app.
When the alarm goes off, check your posture in a mirror or ask someone to observe you.

Document Your Posture Journey

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Track your progress and reflect on the effectiveness of the exercises by creating a posture journal or blog.

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Take before-and-after photos of your posture.
Record your posture exercises and any pain or discomfort experienced.
Reflect on the changes you observe in your posture and overall well-being.
Share your journey with others online or in person.

Ergonomic Workspace Assessment

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Apply your knowledge of posture to improve your workspace ergonomics and reduce the risk of postural problems.

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Assess your current workspace setup.
Identify areas where your ergonomics could be improved.
Make adjustments to your chair, desk, monitor, and other equipment.
Evaluate the impact of the changes on your posture and comfort.

Share Your Knowledge

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Solidify your understanding of posture correction by teaching others what you've learned in the course.

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Offer advice and guidance to friends, family, or colleagues who are struggling with posture problems.
Create a presentation or workshop on posture correction.
Share your knowledge on social media or online forums.

Career center

Learners who complete Exercises to Improve Posture | Dr Paula's 10-Course Sampler will develop knowledge and skills that may be useful to these careers:

Physical Therapist

A physical therapist helps patients recover from injuries and illnesses by creating customized exercise programs. This course, 'Exercises to Improve Posture | Dr Paula's 10-Course Sampler,' may be a valuable resource for a physical therapist. The course offers a wide array of exercises targeting various postural problems, which can supplement a physical therapist's knowledge base. Specific sections on scoliosis, neck hump, and forward head posture are particularly relevant. The compilation of exercises from ten best-selling courses can provide a physical therapist with diverse techniques to incorporate into patient rehabilitation plans, promoting better posture and overall well-being. The course provides different perspectives regarding posture, offering a comprehensive understanding of its many elements.

See salaries and explore the career path for Physical Therapist

Chiropractor

A chiropractor diagnoses and treats neuromuscular disorders, with an emphasis on manual adjustments and spinal alignment. This course, 'Exercises to Improve Posture | Dr Paula's 10-Course Sampler,' may be a beneficial resource for a chiropractor. The course offers a selection of posture exercises from various courses, which can assist in improving spinal health. Topics such as scoliosis exercises and forward head posture correction are directly relevant to chiropractic care. The course provides additional perspectives on spinal and postural health.

See salaries and explore the career path for Chiropractor

Occupational Therapist

An occupational therapist helps people perform daily tasks by improving their physical and cognitive abilities. This course, 'Exercises to Improve Posture | Dr Paula's 10-Course Sampler,' may be a helpful addition to an occupational therapist's toolkit. The course's focus on posture and flexibility, especially in relation to daily activities like sitting and travel, aligns with the goals of occupational therapy. Sections such as 'Sit Less, Move More' and 'Travel Exercise' offer practical strategies that an occupational therapist can use to help patients improve their posture and reduce pain during everyday tasks. The variety of exercises from different courses provides a broad foundation for creating tailored interventions.

See salaries and explore the career path for Occupational Therapist

Ergonomist

An ergonomist focuses on designing and arranging workplaces, products, and systems so that they fit the people who use them. This role requires a deep understanding of posture and body mechanics. This course, 'Exercises to Improve Posture | Dr Paula's 10-Course Sampler,' may be beneficial for an ergonomist as it provides a collection of posture exercises from various perspectives, enabling them to better understand and address postural issues in different environments, be it office spaces or vehicles. The course covers exercises that address forward head posture, text neck, scoliosis, and other common posture-related problems, which can equip an ergonomist with practical knowledge to develop effective ergonomic solutions.

See salaries and explore the career path for Ergonomist

Athletic Trainer

An athletic trainer specializes in preventing and treating injuries for athletes and other active individuals. This course, 'Exercises to Improve Posture | Dr Paula's 10-Course Sampler,' may supplement an athletic trainer's knowledge. The course, with its focus on posture correction and flexibility, can help athletic trainers design programs to prevent injuries related to poor posture. Topics like balance training and scoliosis exercises are particularly relevant for athletes, ensuring that trainers are equipped with the knowledge to address these specific needs. The course's compilation of best practices from multiple sources may provide a rounded view of postural health.

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Pilates Instructor

A pilates instructor leads classes and provides individual instruction in the Pilates method, which focuses on core strength, flexibility, and body awareness. This course, 'Exercises to Improve Posture | Dr Paula's 10-Course Sampler,' aims to strengthen posture, and these aims correlate with the practice of pilates. A pilates instructor can learn from the material presented. The range of exercises from different perspectives can add to the breadth of knowledge of a pilates instructor.

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Massage Therapist

A massage therapist manipulates the soft tissues of the body to relieve pain, reduce stress, and promote relaxation. This course, 'Exercises to Improve Posture | Dr Paula's 10-Course Sampler,' may be useful for a massage therapist. The course covers exercises that address posture and flexibility, helping a massage therapist understand how postural imbalances can contribute to muscle tension and pain. Sections focusing on neck hump, text neck, and headache relief offer targeted techniques that can be integrated into massage therapy sessions. The course can provide a massage therapist with a broader understanding of posture improvement.

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Yoga Instructor

A yoga instructor guides students through various yoga poses and breathing techniques to improve flexibility, strength, and overall well-being. This course, 'Exercises to Improve Posture | Dr Paula's 10-Course Sampler,' may be relevant for a yoga instructor. The course offers insights into posture correction and flexibility, which can enhance a yoga instructor's ability to guide students in proper alignment and movement. Specific sections on balance training, scoliosis exercises, and forward head posture correction can inform the instructor in addressing common postural issues. The variety of exercises might add to the yoga instructor's knowledge base.

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Personal Trainer

A personal trainer creates customized workout plans for clients, focusing on fitness goals such as weight loss, muscle gain, and overall health improvement. This course, 'Exercises to Improve Posture | Dr Paula's 10-Course Sampler,' can enhance a personal trainer's skill set. The course offers various exercises to improve posture and flexibility, which are essential components of a well-rounded fitness program. Topics such as balance training and exercises for specific postural problems like text neck and forward head posture can inform a personal trainer's approach to client fitness. The variety of exercises helps a trainer deliver targeted results to their clients.

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Recreational Therapist

A recreational therapist uses recreational activities to improve the physical, emotional, and social well-being of individuals with illnesses or disabilities. This course, 'Exercises to Improve Posture | Dr Paula's 10-Course Sampler,' may be valuable for a recreational therapist. The course provides exercises and techniques to improve posture and flexibility, which can be incorporated into recreational therapy programs. Sections like 'Sit Less, Move More' and 'Travel Exercise' offer practical ideas for promoting movement and reducing pain during leisure activities. The compilation of exercises may provide a recreational therapist with a range of activities.

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Dance Instructor

A dance instructor teaches various dance styles, focusing on technique, coordination, and artistic expression. This course, 'Exercises to Improve Posture | Dr Paula's 10-Course Sampler,' may be useful for a dance instructor. The course provides different perspectives on posture and flexibility, which are integral to dance performance and injury prevention. Sections on balance training and scoliosis exercises can inform a dance instructor's approach to teaching proper alignment and movement. The variety of exercises offers a rounded approach to postural health.

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Wellness Coach

A wellness coach guides clients in making lifestyle changes to improve their overall health and well-being. This course, 'Exercises to Improve Posture | Dr Paula's 10-Course Sampler,' may be helpful for a wellness coach. The course offers various exercises and strategies to improve posture, flexibility, and overall health. Sections such as 'Sit Less, Move More' and 'Correcting Forward Head Posture' provide practical tips that a wellness coach can share with clients to promote better posture and reduce pain. The course may add to a wellness coach's resources.

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Health Educator

A health educator develops and implements programs to promote health and prevent disease in communities or organizations. This course, 'Exercises to Improve Posture | Dr Paula's 10-Course Sampler,' may be a useful resource for a health educator. The course offers insights into posture and flexibility, providing a foundational understanding of these health components. Sections such as 'Text Neck' and 'Travel Exercise' can inform health education programs aimed at preventing posture-related problems. The variety of exercises may provide additional perspectives regarding spinal and postural health.

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Rehabilitation Counselor

A rehabilitation counselor helps individuals with physical, mental, or emotional disabilities achieve their personal, social, and professional goals. This course, 'Exercises to Improve Posture | Dr Paula's 10-Course Sampler,' may offer useful techniques. The course's focus on posture and flexibility can be relevant to rehabilitation counseling, as postural issues can impact an individual's physical and emotional well-being. Sections on scoliosis, neck hump, and forward head posture may provide practical knowledge for addressing these problems. The course might help counselors to provide more complete care for their patients.

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Geriatric Care Manager

A geriatric care manager assists older adults and their families with long-term care arrangements, health management, and other support services. This course, 'Exercises to Improve Posture | Dr Paula's 10-Course Sampler,' may be helpful to a geriatric care manager. The course offers insights into posture and flexibility, which are important considerations for the health and well-being of older adults. The focus on exercises to address issues such as forward head posture, balance and flexibility can be useful in helping older adults maintain mobility and independence. The variety of exercises provides a wide range of resources to geriatric care managers.

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Reading list

We've selected two books that we think will supplement your learning. Use these to develop background knowledge, enrich your coursework, and gain a deeper understanding of the topics covered in Exercises to Improve Posture | Dr Paula's 10-Course Sampler.

8 Steps to a Pain-Free Back

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Presents a method for restoring natural posture to relieve back pain and improve overall well-being. It complements the course by providing a holistic approach to posture correction. The book emphasizes practical techniques and real-world application, making it a valuable resource for students seeking long-term posture improvement. It useful reference tool for understanding the principles behind the exercises taught in the course.

8 Steps to a Pain-Free Back

Paperback

Becoming a Supple Leopard 2nd Edition

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Provides a comprehensive guide to improving movement and mobility, which are essential for good posture. It offers detailed instructions on how to assess and address movement dysfunctions. The book is particularly helpful for understanding the underlying causes of postural problems and developing strategies for correcting them. It is commonly used by athletes and fitness professionals, making it a valuable resource for anyone seeking to optimize their physical performance and well-being.

Becoming a Supple Leopard 2nd Edition

Paperback

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Becoming a Supple Leopard 2nd Edition

Kindle Edition

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Dr Paula's 10-Course Sampler

What's inside

Learning objectives

Syllabus

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Reviews summary

Sampler of practical posture exercises

Activities

Career center

Reading list

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