fix your posture in 21-days - bodytecgear.com€¦ · • look and feel more confident and...

R E A L R E S U L T S . F O R L I F E .

A Complete Posture Program to Accelerate Your Results in Just 21 Days

FIX YOUR POSTURE IN

21-DAYSTHE COMPLETE PROGRAM

Your Best Posture

Starts Now!

32 1 - DAY P O S T U R E F I X P RO G R A MCO PY R I G H T © B O DY T EC 2 0 1 9

Warning!Welcome to the Bodytec 21-Day Posture Fix program! We can’t wait for you to get started on your journey to improved and better posture. Over the next 21-days you will wear your posture corrector and perform a series of stretches and strength exercises with resistance bands to accelerate your posture awareness and improvement. Before getting started and to ensure your safety, please use common sense, personal responsibility, and self-awareness to avoid any injury. Please consult your physician, assess your fitness level and read the entirety of this guide before beginning the program, especially if you have a history of spinal (back and neck) problems or injuries.

If at any point during the program you feel you are exercising beyond your current fitness abilities, or you feel any discomfort, pain, dizziness, or nausea, please discontinue immediately and consult your physician. Reconsider your use of the posture corrector or corresponding exercises associated with this program.

The 21-Day Posture Fix utilizes a posture corrector and resistance band which if not used properly could lead to injury. Inspect your equipment before each use and refrain from using anything that appears damaged, worn, or defective.

Bodytec’s mission is to help our customers look, feel, and live better with safety in mind. Accordingly, you assume all risks of bodily injury in the use of this posture corrector and exercise program, and equipment. Bodytec or Mavsterlabs, LLC will not be liable to any person or entity for any damage or loss caused or alleged to be caused directly or indirectly by this program or its associated equipment including the posture corrector and resistance bands.


ContentsWELCOME 5

JOIN THE GROUP 7

WHAT CAN I EXPECT? 8

PROGRAM OVERVIEW 9

GET YOUR BEST RESULTS 10

ASSESS YOUR POSTURE 11

GET TO KNOW YOUR POSTURE CORRECTOR 15

WEEKLY SCHEDULES 21

THE EXERCISES 24

SITTING POSTURE 36

SLEEPING POSTURE 37

COMPLETING THE PROGRAM 38


Welcome! Welcome to the 21-Day Posture Fix! This program was designed in conjunction with top physical therapists in Los Angeles, CA to help accelerate your posture awareness and improvement. This program uses a combination of 3 key methods to help improve your posture fast. The 3 keys are:

Bodytec Posture CorrectorUse your posture corrector to train your body to understand what correct posture feels like and greatly enhance your posture awareness

Targeted StretchingIncorporate stretches that help to lengthen tight muscles that may be compromising your posture

Light Resistance TrainingPerform daily strength training exercises with a resistance band to target and strengthen key muscles essential to maintaining good, strong posture.

ARE YOU READY FOR BETTER POSTURE?”

Now more than ever our posture is under siege. For all the good our world of technology has brought us, it has wreaked havoc on our posture. You have only to look at a crowded restaurant or on the subway at all the people hunched over their phones. We are also so much more sedentary than our ancestors, slouching long hours at our desks hunched over a computer. We at Bodytec are no different. This program has helped us and it can help you too.

If this sounds like you or even part of you, chances are your posture isn’t perfect and this program can help you look and feel better. Whether you suffer from hunched or rounded shoulders, head forward posture (HFP) or what is often called “Tech Neck“ or „Text Neck” this program can help you correct those things and get you back to your natural alignment.

“


Benefits of Good PostureThe benefits of good posture are scientifically proven including: • Look and feel more confident and attractive• Look leaner and taller• Breathe easier• Boost energy• Relieve back, neck, and shoulder pain• Promote better digestion and overall well being

Risks of Bad PostureBut bad posture, especially prolonged poor posture can lead to chronic pain, back problems, restricted breathing, nerve constriction, poor digestion, and even cardiovascular disease if blood vessels and organs are constricted.

In short, overtime poor posture can destroy your quality of life, health and overall well being. The good news is that often times the effects of poor posture can be reversed when you correct your posture and strengthen your muscles to maintain good posture on your own.

Our Mission and Our Hope for YouCongratulations on your purchase of the Bodytec Posture Corrector and the 21-Day Posture Fix program, you’ve take a committed first step to improving your posture and overall well-being. Over the next 21-days our mission is to help enhance your posture awareness and then train and strengthen your body to maintain good posture without the need for the posture corrector or any additional support.

While you will immediately look and feel better with improved posture, it’s our hope that at the end of this program you will be on the path for a lifetime of good posture and all the benefits that come with it. Good posture isn’t easy, but it doesn’t have to be hard either. With the combination of wearing your posture corrector and incorprating stretching and strength training, you will get faster and better results than any one of these methods individually. But you have to follow the program and you have to put the work in to make it happen! So straighten up and let’s get to work!


Join The Group You Don‘t have to do the program on your ownJoin the private Posture Fix Facebook Group where others like you are on the path to improvie their posture. Learn about the posture challenges other members have and how they are using the program to improve their posture.

Get support, share, and stay up to date with the latest on the program. We would love to have you!

https://www.facebook.com/groups/posturefix

JOIN HERE


What Can I Expect? If you put the work in you can expect results and dramatic improvement in your posture by the end of the program. The first few days will ease you into the program as you get a better understanding of your own posture and learn how to properly wear and use your Bodytec posture corrector. Soon you’ll be incorporating light stretching and strength training with your resistance band. The key is to go slow and if it any time you feel pain or numbness, you should stop and reassess.

In the beginning you may be uncomfortable wearing your posture corrector. Most people are. But this initial feeling can also be a great signal for you keep your shoulders back, which for most people makes wearing the corrector more comfortable. Over time, as you get stronger, you’ll be able to hold your body in the good posture position for longer periods of time and may not even notice you’re wearing the posture corrector.

Although you may feel some initial discomfort in the beginning, you should never be sore after wearing your posture corrector or performing any of the exercises. If you are sore that is an indication you are either wearing your posture corrector too tight or for too long or are performing the exercises improperly. Know your limits and don’t push it if it’s painful. The program is designed for you to ease into correcting your posture so that on day 21 you won’t need the posture corrector anymore.


Program Overview A Combined ApproachThe combination of using your posture corrector, targeted stretching and strength training will accelerate your posture improvement and activate your muscle memory to help you maintain good strong posture without the need for the posture corrector or any other additional aids.

The Posture CorrectorThe Bodytec posture corrector is designed to be easy to use and wear. It’s strong, lightweight and machine washable. Over the course of the program you will wear it every day gradually increasing the time you wear it and then decreasing the amount of time you wear it towards the end of the program. Think of the posture corrector as your drill sergeant and posture awareness machine.

You see, most of us will quickly slip back into old habits if we’re not thinking about it or have someone to remind us not to. That’s what your posture corrector does, it sends you a reminder to “straighten up” whenever you slouch or hunch, because when you do, you can feel the corrector tighten under the arms. It’s that tightness that sends a signal to the brain to straighten the body. When you straighten, you are using your muscles to align your spine.

Targeted Stretching By incorporating targeted stretching you will work to lengthen and loosen tight muscles that may be compromising your posture. When your muscles and tendons are stretched and activated, it’s much easier for you to correct your posture.

Resistance Band Training With the resistance band, you will be strengthen muscles in your back critical that will help you maintain correct posture on your own.


Get Your Best Results

How to Improve FasterIt’s okay to modify when necessary, we would much rather you not complete a stretch or exercise or skip a day of wearing your posture corrector because you can’t finish, rather than strain to complete something. Over the long run, if you stick with the program you’re still going to see great results. No one gets through everything perfect. Do your best and modify if needed.

Rest and RecoveryAlthough the 21-Day Posture Fix Program does not address nutrition and lifestyle changes, certainly proper rest, lifestyle, and nutrition willlhelp you achieve the best results. Treat yourself right and your posture will improve even faster.


Assess Your Posture The first step to getting great results is to first know where you stand, or in the case with posture “how you stand.” You need to know your current posture so that you can choose the exercises that are going to best help you correct it.

How to Assess Your PostureStart by standing in front of a full length mirror. Now, turn your body to the side and stand as you normally would. If you can get someone to take a picture of you this is even better because you will be able to look back after you’ve completed the program and see your results.

As you stand in front of the mirror, don’t try to force what you think is correct posture. Just stand as you normally would, even if it looks like poor posture. You’re trying to get an honest assessment of your real posture, slouching and hunching included. Note that a healthy back has the following natural curves:

• An inward or forward curve at the neck (cervical curve)• An outward or backward curve at the upper back (thoracic

curve)• An inward curve at the lower back (lumbar curve)

Head Your head should be a in a neutral position, resting over your shoulders. Check to see if your ears line up with the middle of your shoulder. If your head is in front of your shoulders, this is called forward head posture, and you’ll want to incorporate exercises that focus on correcting this. Even if your head is in alignment, you can still do the FHP exercises, as this will only serve to strengthen the muscles for proper posture.

Back Note your back should be straight with your arms hanging down as they naturally would. If you notice you look hunched or are slouching, it’s an indication you most likely need to focus on strengthening your core/stomach.


ShouldersYour shoulders should be slightly back. If it looks like your shoulders are forward or rounded, this can tend to cause you to hunch or slouch and could be an indication you may need to stretch the muscles in your chest (pectorals) while also strengthening the muscles in your shoulder and back.

Take the Wall Test Stand with your head, shoulder blades and buttocks touching a wall, and have your heels about 2 to 4 inches (about 5 to 10 centimeters) away from the wall. Reach back and slide your hand behind the curve in your lower back, with your palm flat against the wall.

Ideally, you‘ll feel about one hand‘s thickness of space between your back and the wall. If there‘s too much space, tighten your abdominal muscles to flatten the curve in your back. If there‘s too little space, arch your back so that your hand fits comfortably behind you. Walk away from the wall while maintaining this posture. This is what good posture feels like. Try to remember how you feel. As a quick reminder, think of your body evenly stacked as follows:

• Back of the ear• Middle of the shoulder• Bony part of the hip• Middle of the knee• Just behind the ankle bone

Think of a straight line passing through your body from ceiling to floor (your ears, shoulders, hips, knees, and ankles should be even and line up vertically). Now imagine that a strong cord attached to your breastbone is pulling your chest and rib cage upward, making you taller. Try to hold your pelvis level — don‘t allow the lower back to sway. Think of stretching your head toward the ceiling, increasing the space between your rib cage and pelvis.

Now that you know what correct posture feels like, try to remember that feeling. You may have to flex your muscles a little to achieve it and it may feel a little awkward but try your best to remember how it feels, and not only that how good it feels.


Check Your Head Posture

Forward Head Posture is when your head tends to be held in front of the body instead of over the shoulders. It is very common today and is often called “text neck” or “tech neck” because of the forward head position people assume when texting. Here’s how to check to see if you have forward head posture.

Stand with your back against a wall with your heels shoulder width apart

Press your buttocks against the wall and ensure that your shoulder blades are in contact with the wall. Squeezing your shoulder blades together can help get your shoulders into a more neutral position aligned with the wall.

Now check your head position - Is the back of your head touching the wall? If It‘s not, you may have forward head posture (FHP) and may want to incorporate the optional exercises in the program to help correct it.

4

3

2

1


My Posture Head and Neck

My head rests over my shoulder

My head rests in front of my shoulders

My head rests very far in front of my shoulders

Shoulders

My shoulders are straight and back

My shoulders are a little forward

My shoulders are very far forward

Upper Back

My upper back is straight

My upper back is a little hunched

My upper back is hunched and I slouch

Lower Back

My lower back is slightly curved (natural)

My lower back is very straight and there is no curve

My lower back is very curved

At the end of program you can assess yourself again to see your progress.

CHECK THE BOXES THAT APPLY TO YOU


Get to Know Your Posture Corrector

Your Accelerator for Better PostureYour posture corrector is going to help accelerate your results. When you did the wall test and then walked away from the wall while maintaining good posture, chances are your body wanted to quickly shift back to its old habits. Remember, you’ve probable been slouching or hunching for some time,and your body is going to want to continue to do what it’s used to.

That’s where your posture corrector comes in. It will first and foremost enhance your awareness of posture, so that when you start to slouch, you’ll immediately be aware of it and correct yourself. Secondly, it will give you a little more support to help keep your shoulders back and your back straight so that you can keep the good posture position for a longer time helping your body to get used to maintaining good posture. your body stay in natural alignment.

1. Take your Bodytec Posture Corrector and place it on a table with the label side face you and the straps lying flat as shown in the picture.

2. Now take the straps and thread them through the buckles with the velcro side facing up.

3. Pick up the posture corrector and slide it over your arms and up onto your shoulders like a backpack with the label facing out.

4. Reach under each arm and take the strap with the velcro and pull it a little tighter.

5. Bring the strap up and attach it to the soft side of the strap on the front of your body.

Your posture corrector should now be on.


Adjust the TightnessNow that your have the posture corrector on, it’s very important that you find the right tightness to correct your posture. If you wear the posture corrector too tight, it will be uncomfortable and won’t give you a chance to use your own muscles to correct your posture. Likewise, if you wear it too loose, it won’t help you correct your posture.

How to find the right fit1. With the posture corrector on, stand against the wall like you did in the

wall test with your back and buttocks against the wall and heals about 2-4 inches in front of you.

2. Adjust your posture with your shoulders back so that your body is in alignment (head, shoulders, hips).

3. Now either tighten or loosen the posture corrector by moving the straps and then placing them back in place to the point where the posture corrector helps you hold this position. It’s very important to keep your shoulders back in the proper position while you do this. Make sure the posture corrector is flat against your back.

4. Once in place, walk away from the wall. 5. You should feel the posture corrector helping you keep the good posture

position. Note how this feels. Your shoulders should be back with your chest slightly out and perpendicular to the floor. Take a deep breath and note how much easier it is to breathe when you have good posture.

6. You should feel a little tightness under the arms. If it feels too tight, before you adjust the straps, try holding your shoulders back. You should feel the tightness immediately lessen as you achieve better posture. This is how your posture corrector should work. However, if it feels too tight, keep loosening it until you barely feel it when you hold your shoulders back. You can also try the free underarm pads that came with your posture corrector to make it more comfortable. To use the pads, just slide them under your arms over the the straps and reattach the velcro to keep them in place.


Go for A Walk With Your Posture

Corrector On Go for a 10 Minute Walk with Your Posture Corrector OnNow that you know how to find the right tightness for your posture corrector, put it on and go for a 10 minute walk. You can wear it under or over your clothes and with or without the underarm pads.

Whatever is most comfortable for you is what you want to do. Remember, you don’t want the posture corrector too tight. Just tight enough so that if you slouch a little you feel a little tightness under the arms. When you have correct posture you should feel very little to no tightness under the arms.

When you walk, just walk naturally with your arms at your sides. It will feel strange at first. Your body is not used to correct posture! Try to focus on keeping your shoulders back comfortably and your head back and straight. Overall, this walk should feel good. You should feel your chest open up and may feel like you can breathe deeper and easier.

Every time you feel the tightness under your arms, just try to gently push your shoulders back into position and keep your back and head straight. Don’t over think it, just enjoy this walk and get to know what good posture feels like.


How To Remove Your Posture

Corrector Removal Method 11. Grab the straps attached to the velcro and pull on them to detach them

from the velcro. You may want to mark your posture corrector with highlighter or marker before doing so to mark your proper fit for the next time you wear it.

2. With the straps detached the posture corrector should be loose on the body and you should be able to slide it off like a backpack.

3. Store it in a safe place away from children

Removal Method 2 Note: This method may not work for everyone as it requires some flexibility.With the posture corrector still on and attached raise your arms over head

1. Bend forward slightly and reach back over your head like you are going to pull a shirt off overhead

2. Grab one or both sides of the posture corrector and slide it up and over your arms until it comes off

3. Leave the straps attached to the velcro so that you already have the correct tightness set for the next time you wear it. Overtime you may need to readjust the tightness, so it’s always good to check every time you wear the posture corrector.

4. Remember to store your posture corrector in a safe place away from children when you are not wearing it

Believe it or not you have already completed Day 1 and are already on your way to having better posture! Now that you know how to properly wear and use your posture corrector here is the full program for you to follow.


Removal Method 2

212 1 - DAY P O S T U R E F I X P RO G R A M

WEEK ONE

Day 1

YWLT Stretch

2 Breaths Each

+

Walk with Posture

Corrector On

10 min

Day 2

YWLT Stretch

2 Breaths Each

+

Wear Posture Corrector

20 min morning

20 min night

Day 3

YWLT Stretch

2 Breaths Each

+


20 min morning

20 min night

+

Child’s Pose

1 min 2X/day

+

Wall Angels

1 min 1X/day

+

Alternating Overhead

Reach

(Hold for 5 sec. and

reepeat 5X for Each Arm)

1X/day

+

Optional for Forward

Head Posture (FHP)

Chin Tucks

2 sets of 10

Day 4

YWLT Stretch

2 Breaths Each

+


20 min morning

20 min night

+

Child’s Pose

1 min 2X/day

Day 5

YWLT Stretch

2 Breaths Each

+


20 min morning

20 min night

+

Child’s Pose

1 min 2X/day

+

Wall Angels

1 min 1X/day

+


Reach



1X/day

+


Head Posture (FHP)

Chin Tucks

2 sets of 10

Day 6

YWLT Stretch

2 Breaths Each

+


20 min morning

20 min night

+

Child’s Pose

1 min 2X/day

Day 7

YWLT Stretch

2 Breaths Each

+


20 min morning

20 min night

+

Child’s Pose

1 min 2X/day

+

Wall Angels

1 min 1X/day

+


Reach



1X/day

+


Head Posture (FHP)

Chin Tucks

2 sets of 10

21-Day Posture Fix - Week 1


WEEK ONE

Day 8

YWLT Stretch

2 Breaths Each

+

Walk with Posture

Corrector On

20 min

+

Child’s Pose

1 min 2X/day

+

Wall Angels

1 min 1X/day

Day 9

YWLT Stretch

2 Breaths Each

+


20 min morning

20 min night

+

Child’s Pose

1 min 2X/day

+

Chest Stretch

30 sec each side

+

Resistance Band Pulls

2 sets of 15

+

Chin Tucks

2 sets of 10

Day 10

YWLT Stretch

2 Breaths Each

+

Walk with Posture

Corrector On

20 min

+

Child’s Pose

1 min 2X/day

+

Wall Angels

1 min 1X/day

Day 11

YWLT Stretch

2 Breaths Each

+


20 min morning

20 min night

+

Child’s Pose

1 min 2X/day

+

Chest Stretch

30 sec each side

+


2 sets of 15

+

Chin Tucks

2 sets of 10

Day 12

YWLT Stretch

2 Breaths Each

+

Walk with Posture

Corrector On

20 min

+

Child’s Pose

1 min 2X/day

+

Wall Angels

1 min 1X/day

Day 13

YWLT Stretch

2 Breaths Each

+


20 min morning

20 min night

+

Child’s Pose

1 min 2X/day

+

Chest Stretch

30 sec each side

+


2 sets of 15

+

Chin Tucks

2 sets of 10

Day 14

YWLT Stretch

2 Breaths Each

+

Walk with Posture

Corrector On

20 min

+

Child’s Pose

1 min 2X/day

+

Wall Angels

1 min 1X/day



WEEK ONE

Day 15

YWLT Stretch

2 Breaths Each

+


10 min morning

10 min night


2 sets of 15

+

Bow and Arrow

Stretches

2 sets of 15

+

Airplanes

2 sets of 5

+

Resistance Shoulder

Extraction

2 sets of 15

+

Chin Tucks

2 sets of 10

Day 16

YWLT Stretch

2 Breaths Each

+


10 min morning

10 min night

+

Child’s Pose

1 min 2X/day

+

Wall Angels

1 min 1X/day

+


Reach



1X/day

+

Chin Tucks

2 sets of 10

Day 17

YWLT Stretch

2 Breaths Each

+


10 min morning

10 min night


2 sets of 15

+

Bow and Arrow

Stretches

2 sets of 15

+

Airplanes

2 sets of 5

+

Resistance Shoulder

Extraction

2 sets of 15

+

Chin Tucks

2 sets of 10

Day 18

YWLT Stretch

2 Breaths Each

+


10 min morning

10 min night

+

Child’s Pose

1 min 2X/day

+

Wall Angels

1 min 1X/day

+


Reach



1X/day

+

Chin Tucks

2 sets of 10

Day 19

YWLT Stretch

2 Breaths Each

+


10 min morning

10 min night


2 sets of 15

+

Bow and Arrow

Stretches

2 sets of 15

+

Airplanes

2 sets of 5

+

Resistance Shoulder

Extraction

2 sets of 15

+

Chin Tucks

2 sets of 10

Day 20

YWLT Stretch

2 Breaths Each

+


10 min morning

10 min night

+

Child’s Pose

1 min 2X/day

+

Wall Angels

1 min 1X/day

+


Reach



1X/day

+

Chin Tucks

2 sets of 10

Day 21

YWLT Stretch

2 Breaths Each

+

Walk with Posture

Corrector On

10 min



The Exercises YWLT STRETCHWith the YWLT stretch just remember that it stands for You Will Look Taller. The YWLT stretch is a fantastic stretch for warming up and improving your posture. It helps to stretch and strengthen your chest and back muscles at the same time. This is a great overall postural stretch that targets rounded shoulders and head forward postures.

How to Do It - The “Y“ Each letter in the YWT stretch represents a different position. While standing place your arms outstretched and above you and make a Y. You want to be nice and tall but also relaxed, especially in your shoulders. Make sure they’re not hunched. Make sure your head is not forward and is in a nice neutral position with the back of your ears over your shoulders. In the Y position, gently pull your arms back to the point where you feel a gentle stretch in your chest. Hold for 2 deep breaths, about 5 seconds each.


The Exercises The “W“ Next you want to drop your arms down slightly so that your arms make a “W.” In the W position, you want push your arms back and gently squeeze our shoulder blades together. You should feel a gentle stretch in your chest and back. Hold for 2 deep breaths.

The “L” Now drop your elbows down to your sides while keeping your elbows bent to form an “L” with your arms. Keep your elbows tight at your sides and extend your hands back as if someone was pulling them back from behind you. You should feel a good strong squeeze between your shoulder blades. Make sure your shoulders are relaxed and are not hunched and your head is aligned in a neutral position. Hold for 2 deep breaths.


The Exercises The “T” Lastly you want to move your arms straight out to your sides so that they are straight and your body forms a “T.” Spread your fingers and move your hands back until you feel a gentle stretch in your chest. Make sure your head is not forward and remains in a neutral position. Hold for 2 deep breaths then relax.


CHILD‘S POSEThe benefits of Child’s Pose are numerous. This Yoga stretch is a great passive stretch for your hips, torso, and your upper back.

How to do itStart on your hands and knees on a mat. Spread your knees apart while keeping your toes together. Exhale and stretch down and forward with your hands reaching straight out on the mat. Your chest should rest between or on top of your thighs. Allow your forehead to come to the floor if you can. Gently stretch forward letting your upper back lengthen. Hold for 1 minute breathing softly. To release the pose, gently use your hands to walk your torso upright to the starting position.


WALL ANGELSWall angels are a wonderful postural stretching and strengthening exercise that help to fight postural kyphosis or rounding of the back. It also helps to decrease forward head posture, opens the chest and strengthens the mid and upper back.

How to do itStart by standing with your back to a wall with your feet about 6 -12 inches out from the wall. Your chin should be down and your lower back should be touching the wall. For the exercise movement bring your arms forward at shoulder level with your arms bent at 90 degrees and your thumbs pointing back toward the wall.

Slowly bring your arms back to the wall maintaining the 90 degree bend at your elbows so that your chest opens up and stretches. If your shoulders raise or hunch up or your lower back comes off the wall, your arms are to far back and you should bring them forward. Now raise your arms up overhead while keep them against the wall. Keep your stomach tight while you do this to help keep your back against the wall. Bring your arms back down to complete one repetition.


ALTERNATING OVERHEAD REACHThe alternating overhead reach is another great exercise for flexibility and strengthening the upper back.

How to do itStart by standing with your back to a wall with your feet about 6 -12 inches out from the wall. Your chin should be down and your lower back should be touching the wall. For the exercise movement lift one arm overhead slowly and hold for 5 seconds. Return it to the start position while lifting the other arm overhead slowly. Continue by alternating right and left sides holding for 5 seconds each time you alternate.


CHIN TUCKSThis is a great exercise to help correct forward head posture and strengthen the muscles in the front of the neck used to help keep the head in a neutral position.

How to do itPlace 2 fingers at the bottom of your chin.Gently tuck your chin in and retract your head backwards. At the same time, use your fingers to keep the chin tucked in the entire time. Think of your head as a book sliding back into position on a book shelf. It should move straight back and feel like the back of your neck is lengthening or pulling up. Hold the end position for 3 to 5 seconds. If you have a couple double twins while doing this then you are doing it correctly. Relax your neck for a moment (Let the neck come fwd) to complete one repetition.


DOORWAY CHEST STRETCHThe Doorway Chest Stretch is a great daily stretch for the chest and pectoral muscles, which when properly stretched make it easier to hold the shoulders back and straighten a rounded back.

How to do it• Position your elbows and hands in line with a doorframe so that your arms

at a 90 degree angle forming a “L” shape.• Step through the door slowly, until you feel a gentle stretch in your chest.• Hold this position for 15 to 20 seconds before returning to the starting

position.


Resistance Band PullsThis resistance exercise will combat rounded shoulders while strengthening the upper back.

How to do it• With your elbows tucked at the sides hold your resistance band in your

hands out in front of you with your thumbs pointing up • You arms should be at a 90-degree angle in front of your body (as if you’re

driving a car) • Now slowly pull your hands apart and back while keeping your elbows

tucked in at your sides • Gently squeeze your shoulder blades together as you do the moment. Try

not to hunch or raise your shoulders. Focus on keeping them in a neutral position

• Slowly return to the starting position to complete one repetition.


Resistance Shoulder ExtractionThis resistance exercise will also combat rounded shoulders while strengthening the upper back.

How to do it• Hold your resistance band on each side with your hands down in front of

you• Now slowly pull your hands apart and up to the sides while keeping your

arms straignt. Gently squeeze your shoulder blades together as you do the movement. Try not to hunch or raise your shoulders. Focus on keeping them in a neutral position

• Slowly return to the starting position to complete one repetition.


BOW AND ARROW STRETCHESThe Bow and Arrow stretch helps to strengthen and define your shoulders and upper back.

How to do it• Fold your resistance band and hold both of the loose ends together in

your left hand• Hold the folded side in your right palm and make a fist• Stand up straight with your feet slightly wider than shoulders-width apart,

your knees locked, and your toes pointing outward.• Lift the band up to chest level and extend your left arm straight out to the

side with your palm facing down (as if you’re shooting a bow and arrow)• Pull your elbow back out to your right side, stretching the band across

your chest as you do so.• Slowly bring your right hand back in front of your left shoulder to release

some of the tension in the band to complete one repetition


AIRPLANESThis exercise may not be for everyone as it requires significant strength in the lower back. If it’s too strenuous, it’s okay to skip this one. However, if you’re comfortable doing it, it’s excellent for strengthening the entire back.

How to do it• Start by lying face down holding your hands in front of your on the mat

palms down • While squeezing your buttocks and pressing your hips into the ground lift

your torso up off the ground like an airplane • Hold the position for 3-5 seconds and then let your body rest back on the

ground to complete one repetition.


Sitting Posture The average person sits 10 hours a day. Imagine if during those 10 hours of sitting, you’re also slouching or sitting with bad posture. You may be compounding already poor standing posture while putting additional strain on your back and neck. Therefore, it’s not only important to have good standing posture, but to make sure you are incorporating good sitting posture as well. Here are some tips to help make sure you‘re sitting properly for good seated posture.

Finding the right posture• Sit at the end of your chair and slouch completely.• Draw yourself up and accentuate the curve of your back as far as possible.

Hold for a few seconds.• Release the position slightly (about 10 degrees). This is a good sitting

posture.

Sitting Leg Posture• Your body weight should be evenly distributed on both hips • Your legs should be at 90-degree angles with your feet resting flat on the

floor. If you’re feet do not reach the floor check to see if your chair can be lowered and still maintain a 90-degree angle or use a foot stool under your desk.

• Keep your knees even or slightly higher than your hips • Remember to get up and move every 30 minutes!

Sitting Head PostureThe most important thing to remember with sitting and head posture is to make sure you’re not looking down, especially if you’re working on a laptop or computer. If you are looking down, then use a monitor or laptop stand to raise what you are looking at to eye level or a little below eye level. This should allow your head to come up into a more neutral position.

You also want to make sure you are not leaning too far forward. Most of us tend to do this if we’re too far from the screen. Make sure you are close enough to read what you are looking at without having to hunch over and lean forward. If text is too small on your monitor, you may want to try increasing the text size or consider reading glasses.


Sleeping Posture When it comes to sleeping the most important thing is to ensure you have a mattress that is firm enough to support your body weight and you’re using a pillow or pillows to support your neck. If you are a back sleeper, it is typically recommended to use one pillow under the neck and back of the head to help maintain the natural curve in the neck.

If you are a side sleeper, it is recommended to use 2 pillows since their is a larger gap when sleeping on your side to support your head and neck.


Completing the Program

Congratulations on completing The 21-Day Posture Fix program! You’ve worked hard over the past 21 days and should really feel a difference in your overall posture and strength in your shoulders and upper back. You may even feel more confident and powerful. We hope you do!

Take Your Posture TestTo most accurately determine the progress you’ve made, you will want to go back and do the posture test and assessment you did at the beginning. We hope you see positive results from all the hard work and dedication you put into the program.


Congratulations!Maintenance and Keeping Good Posture for Life

Now that you’ve completed the program it should be a lot easier for you to continue to maintain good posture and good posture habits. You can continue to wear your posture corrector if you feel like you need a brief reminder of what good posture feels like.

You may also want to continue some of the stretching and strengthening exercised from the program depending on how you feel. The key is to just keep checking your posture from time to time and if you see yourself slouching or signs of forward head posture then to do some of the exercises to help enhance your awareness, flexibility, and strength.

Remember to also ensure you’re incorporating good posture habits when you sit and sleep. Use the tips above.

Stay committed to your posture and maintain good health and eating habits. You’ve done a lot of hard work over the past 21 days and now it’s time to enjoy the benefits of that hard work.

Here’s to you feeling and living better through the power of good posture!

-The Bodytec Team


We‘d Love to Hear From You

It’s been a little while since you received your posture corrector and the 21-Day Posture Fix Program. We hope you have been enjoying it, and are starting to see results.

A little of your time and a few brief words would go a long way to helping other customers make a decision when t comes to improving their posture! If you have not already left us a review, it would help us tremendously if you took a few minutes to do so.

Simply click on the link below to leave a review:

https://www.amazon.com/review/create-review/asin=B07NVYH7DH

We would also love to hear from you just in case there was anything wrong with your order so we can fix it. Or, if you have any thoughts or suggestions for how we can improve. Please don‘t hesitate to contact us at:

[email protected]

Best Wishes,

-The Bodytec Team

https://www.amazon.com/review/create-review/asin=B07NVYH7DH

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