Strengthen Using Posture Medic
By not maintaining proper posture, we do not engage the key neck and upper back muscles that are necessary for holding your posture — shoulders back, neck upright and an S–curve to your spine. These strengthening exercises have been specifically designed to target those key muscles and to engage them. You may find some exercises harder than others. Those are the muscles that are the weakest and will require more training. Do as much as you can and build up towards doing more reps. We recommend doing each of these exercises for 1 set of 15 reps, once per day for the first week, 2 sets of 15 reps, twice daily for the second week and building up to 3 sets of 15 reps every other day by week 3 or 4.
Strengthen 1.
Rear Delt Fly
Begin with your arms straight in front of you, holding the Posture Medic with your palms facing in. Squeeze your shoulder blades together and spread your hands apart. 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.
Strengthen 2. External Rotation
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. Hold for 3 seconds. Slowly bring hands back to starting position.
Tips
a. Plant your feet shoulder width apart
b. Relax your shoulders and keep your back straight
Strengthen 3.
Rotator Cuff
Hold the Posture Medic in front of you, with your palms facing in. 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.
Strengthen 4. Posture Medic Punch
Begin by putting the Posture Medic on and holding both handles. With one hand punch forward so that your arms 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
a. Plant your feet shoulder width apart
b. Relax and lower your shoulders
c. Keep your back straight with your core engaged
Posture Medic Dos:
Do — view all videos and how-to pictures in our Instruction Manual.
Do — follow instructions.
Do — begin by wearing only 15 minutes per day to assess your body’s imbalances.
Do — begin by doing basic stretches 1x per day, for 5-15 seconds to assess tightness.
Do — begin by doing basic exercises 1x per day, 15 repetitions to assess weakness.
Do — use Posture Medic as a postural reminder.
Do — basic exercises and stretches daily.
Posture Medic Don’ts:
Do NOT wear for longer then 30 minutes at a time.
Do NOT continue to wear if you experience any tingling in your arms (immediately remove).
Do NOT continue to wear if any pain or pinching arises (immediately remove).
Do NOT count on Posture Medic to fix your posture just by wearing it, you must do the stretches and exercises to gain long term success.
DON’T use Posture Medic for ANY other purpose than is expressed in our Instruction Manual.