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Stretches Using Posture Medic

The Posture Medic will help you lengthen all those tight muscles that are preventing you from straightening you 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!

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

Posture Stretch #1 —Posture Medic Chest Stretch

  • 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.

Tips

  • Be sure to go slow.
  • Don’t arch your back, keep your hips and lower back straight when you stretch your arms.
  • Stretch only as far as your body will allow — never force a stretch!

Posture Stretch #2 — Posture Medic Lat Stretch

  • Begin with both arms directly above your head holding your Posture Medic with palms facing out.
  • Slowly lean to one side until your feel the stretch.
  • Hold for 5-15 seconds.
  • Return to starting position.
  • Repeat on other side.

Tips

  • Be sure to go slow.
  • Take what your body gives you, never force a stretch!

Posture Stretch #3 — Posture Medic Shoulder 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

  • Be sure to go slow.
  • Keep your chest upright and do not lean forward.

Posture Stretch #4 — Posture Medic Neck Stretch

  • 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. Most users will not require the Posture Medic to receive a sufficient stretch. If you are very flexible, add the Posture Medic as instructed.
  • Do NOT engage your neck muscles to resist the movement. Stop when you feel resistance.
  • Slowly release pressure on the handles and raise your head to an upright position.

Posture Stretch #5 —Posture Medic Upper Traps Stretch

  • 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 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 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.
  • Do NOT engage your neck muscles to resist the movement. Stop when you feel resistance.
  • Slowly release pressure on the handles and raise your head to an upright position.
  • Complete the set on one side before doing the opposite side.

Posture Medic Do:

  • 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't:

  • Do NOT wear for longer then 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.

Now that you’ve loosened those tight muscles in your back and neck, move onto the Strengthening Exercises and remember to also wear the Posture Medic during the day to Stabilize your posture.