Stretches Using Posture Medic

The Posture Medic will help you lengthen all those tight muscles that are preventing you from straightening your back. These Posture Medic stretches are specifically designed to identify which muscles are tight and to relieve that pressure. Doing these stretches 3-4 times per day, or as you notice your muscles tightening up, will increase your range of motion and relieve muscular pain. Each stretch only needs to be held for 5-15 seconds and you’ll notice a difference!

Stretch 1. Neck Stretch

Attention: Try this stretch without using the Posture Medic first. Most users will not require the Posture Medic to receive a sufficient stretch. If you are very flexible, add the Posture Medic as instructed.

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 the handles forward until the Posture Medic is secure. Do not engage your neck muscles to resist the movement. Stop when you feel resistance. Hold for 10-15 seconds. Slowly release pressure on the handles and raise your head to an upright position.

Tips

• Keep your back and shoulders straight

• Relax your shoulders and neck muscles

• Never force a stretch

Stretch 2.

Begin with both arms directly over your head holding your Posture Medic with palms facing out. Slowly lean to one side until you feel the stretch. Hold for 10 to 15 seconds. Come back to the centre and repeat on other side.

Stretch 3.Shoulder Stretch

Begin with palms facing out and Posture Medic directly behind you. Slowly raise your hands towards the ceiling. Keep your chin tucked in and push your shoulders back. Hold for 10 to 15 seconds then slowly release and return to starting position.

Tips

a. Stand with your feet shoulder width apart

b. Relax and lower your shoulders

Stretch 4. Upper Traps Stretch

Attention: Try this stretch without using the Posture Medic first. Most users will not require the Posture Medic to receive a sufficient stretch. If you are very flexible, add the Posture Medic as instructed.

Start by holding the Posture Medic over your head with your palms facing in. 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 pull the Posture Medic handles to increase the stretch. Do NOT engage your neck muscles to resist the stretch. Once in position, relax your neck muscles and hold for 10 to 15 seconds. Complete the set on one side before doing the opposite side.

Tips

a. Stand with your feet shoulder width apart

b. Relax your neck and shoulder muscles

c. Keep your upper back and shoulders straight

Posture Medic Dos:

Do — view all videos and how-to pictures here on our Instructions pages to learn the proper steps.

Do — begin by wearing your Posture Medic for no more than 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 the Posture Medic as a reminder to maintain good posture.

Do — basic exercises and stretches daily.

Posture Medic Don’ts:

Do NOT wear for longer than 30 minutes at a time.

Do NOT continue to wear if any tingling begins 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.

Do NOT use Posture Medic for ANY other purpose than is expressed through our instructions found in our Instruction Manual.