POSTURE TRAINER YOUR GUIDE FOR AN UPRIGHT POSTURE

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1 POSTURE TRAINER YOUR GUIDE FOR AN UPRIGHT POSTURE

2 Foreword Congratulations. The first step is done. With your decision for a better posture, you made a big step in the direction for a greater well-being. A good posture positively affects your whole life. You can find out why this is so and especially how it works, in this guide. At Modetro Sports, we see it as our mission to help you as best as we can. If you have any questions or difficulties with the posture trainer, we will always be there for you. You can reach our team at : support@modetro-sports.com We look forward to hearing from you, and wish you a straight walk through life. 15. September 2017 Uuli Moran Modetro Sports Family 1

3 Index Foreword Bad and Good Posture Signs of Bad Posture in a Sitting Position Signs of Good Posture in a Sitting Position Frequently Exaggerated Posture Corrections Tips on Using The Posture Trainer...6 Instructions For The Posture Trainer...8 Relaxation Exercises For a Good Posture Step Positioning Crocodile...11 Position of The Child Twisted Lunge Prevention on The Wall Helicopter Arms...12 Lateral Flexion Shoulders Circling Rest Position With Pectoralis Stretching Motivation For an Upright Posture Closing Words

Bad and Good Posture A Bad Posture does not develop in just one day but for months and years. That is why the slouching on the couch and at the desk are often more practiced than sitting upright.

4 Bad and Good Posture A Bad Posture does not develop in just one day but for months and years. That is why the slouching on the couch and at the desk are often more practiced than sitting upright. It s a bad habit that develops in time. Just as how Bad Posture develops, good posture can be re-established with some time and patience as well. It is about changing bad habits with positive ones. Now you ll learn the basics on how to identify a bad from a good posture. 3

Signs of Bad Posture in a Sitting Position The seat contact point is behind the seat bumpers, the two pointed bones on the buttocks. The lumbar spine is rounded automatically.

5 Signs of Bad Posture in a Sitting Position The seat contact point is behind the seat bumpers, the two pointed bones on the buttocks. The lumbar spine is rounded automatically. Natural kyphosis (= roundness) in the thoracic spine is excessively pronounced, H. A hump forms. The shoulders hang forward and inside. The head is advanced. Signs of Good Posture in a Sitting Position You sit in front of or on the bumpers. When you sit at the front edge of the chair, you automatically roll onto the seat bones. The lower back can relax in this position, the natural lordosis remains. The ribs slide gently back upwards, as if there is an imaginary wall on which you lean. The shoulders gently slide backwards. The shoulder blades sink relaxed left and right from the spine down. The back of the head pushes back upwards (again towards the imaginary wall), until the ears are at the level of the shoulders. The chin is so high that the neck remains long. 4

Frequently Exaggerated Posture Corrections - The natural lordosis in the lower back is exaggerated which leads to hyperlordosis. - The head tilts back instead of stretching long up and back.

6 Frequently Exaggerated Posture Corrections - The natural lordosis in the lower back is exaggerated which leads to hyperlordosis. - The head tilts back instead of stretching long up and back. Now its on you: Check your own posture. You can use a mirror for this. However, the feedback of a teacher or a friend with a trained eye would be ideal. Watch TEDx talks more about the benefits of Good Posture: 5

Tips on Using The Posture Trainer The Posture Trainer does not force you into the upright posture but gives you the right direction like a personal trainer that reminds you of good posture.

7 Tips on Using The Posture Trainer The Posture Trainer does not force you into the upright posture but gives you the right direction like a personal trainer that reminds you of good posture. This is so that your body also has the time to adjust and not pushed into one position. Use the Posture Trainer especially while working in front of the computer to keep you always upright. In general, you should not sit for more than an hour. Stand up from time to time if it cannot be avoided. Just as you cannot go from 0 to 100 and exercise all day, you should not wear the Modetro Posture Corrector for too long. In the first week, wear them for 60 minutes, twice daily. You can gradually increase the duration of your training depending on your health. It would be ideal, however, if you stand up every now and then, in order to intuitively stretch and loll. 6

8 Keep this in mind for our tips on Good Posture from the previous chapter: The correct posture is stable and light at the same time. A good indicator of this is that you can still breathe deeply and freely. Your lung wings then expand in all directions equally, instead of being narrowed, as is often the case in a curved posture. 7

Instructions For The Posture Trainer 1 Loosen the

Place one arm through the corrector then the

2 Reach over your shoulders and grab the 2

3 Pull the straps to the desired tightness,

9 Instructions For The Posture Trainer 1 Loosen the straps, with the logo facing out. Place one arm through the corrector then the other, similar to how you would put on a backpack. 2 Reach over your shoulders and grab the 2 adjustable straps. 3 Pull the straps to the desired tightness, ensuring your shoulders feel pulled back. 4 Fasten the velcro straps to the front of the Posture Corrector. 8

10 Relaxation Exercises For a Good Posture The reasons for a bad posture are often... lack of exercise, Limited mobility or... a physical imbalance in the body. Mindful movements such as yoga train the instinct for a good posture and help to balance negative attitudes. Here are a few simple exercises to recreate at home. The exercises are particularly suitable for the gentle release of tension. We also recommend exercises for strengthening and stretching the support muscles. For professional guide, a well trained Yoga or Feldenkrais Teachers can help you skillfully. The Upright Stand 9

11 The feet should be hip-distance apart and distribute your weight evenly between your heel and the balls of your feet. Keeping one foot slightly forward of the other can help relieve pressure from your lower back muscles. The knees are slightly flexed. There should be a very slight, almost imperceptible bend in them. Locking your knees increases stress on your joints. Tuck your tummy in and don t let your pelvis roll forward. Keep your shoulders back and don t let them slump forward. Keep your arms relax and let them hang naturally down the sides of your body. Keep your chin up. Don t tilt your head either forward, backward. Look straight ahead. Close your eyes and imagine that two forces were working in your body: From the pelvis down to your feet, you put all your weight on the ground. From the belly upwards, you stretch towards the ceiling. Relaxation Exercises For a Good Posture You can support this with your breathing: Imagine your lung as a balloon that expands with each inhalation and becomes a bit more flexible and agile, stretching your torso from within. Step Positioning The stepped bearing relaxes the lower back and is ideal for acute back pain, such as a witch's shot. Lie down on a blanket or mat and position the legs at a right angle on an armchair or stool. Keep the position for five to 15 minutes and support the position through a deep and conscious breath. 10

Crocodile This gentle rotation creates space in the lumbar spine. Place the legs hip- widthwise, place the buttocks to the left and allow both knees to sink to the right.

Breath for one to five minutes in position and support the stretching by deep breathing in the entire trunk with abdomen, flanks and back.

12 Crocodile This gentle rotation creates space in the lumbar spine. Place the legs hip- widthwise, place the buttocks to the left and allow both knees to sink to the right. The shoulders should be in contact with the mats, but the knees may not have to sink completely to the ground. The head can remain in a neutral position or turn in the opposite direction to the left. Breath for one to five minutes in position and support the stretching by deep breathing in the entire trunk with abdomen, flanks and back. Position of The Child This position stretches the lower back gently. Open your knees wide. Feel your lower back stretching with every inhalation. With every exhalation, you will consciously drop the pelvis on the heels and the trunk between the thighs. The breathing movement must be clearly visible. Active variant (see picture): Let your fingers stand up and the ears hover at the upper arms. The arms are stretched without pulling your shoulders towards your ears. With each inhalation, stretch the trunk forward, with each exhalation you let the chest sink to the direction of the mat. 11

The neck is long and the head turns only as far as it is pleasant in the cervical spine.

13 Twisted Lunge Come into a long stance. The right leg is placed on the front, with the knee above the ankle. The left leg is stretched fully. Rotate your torso to the right and take both (especially the lower) shoulders back, the right arm stretches towards the ceiling. The neck is long and the head turns only as far as it is pleasant in the cervical spine. Prevention on The Wall Raise your legs up on the wall, the buttocks touch the wall or is as close to the wall as possible. Stretch your hands so that the arms and back of your hands lie on the ground. You can keep your leg stretched as seen on the picture. Helicopter Arms Come to an upright position. The feet stand firmly on the floor, the stomach gently pulls inwards and upwards. Stretch both hands long to the ceiling without pulling the shoulders up to the ears. Start circling the arms without moving. A great exercise for coordination is to circle one arm frontwards and one arm backwards. 12

Lateral Flexion Stretch your hands over your head, grasp your left hand and bend the upper body to the right. The chest shows more upwards, the view goes to the ground.

After you finish a few rounds,, let the motion become more supple and fluid, and go into a shoulder roll.

14 Lateral Flexion Stretch your hands over your head, grasp your left hand and bend the upper body to the right. The chest shows more upwards, the view goes to the ground. Breathe in your flanks and support stretching in the left chest. Shoulders Circling Pull your shoulders up toward your ears, backwards, down and up again. After you finish a few rounds,, let the motion become more supple and fluid, and go into a shoulder roll. Rest Position With Pectoralis Stretching For this exercise, lie down on blanket or a mat with a yoga bolster. Lay the roll lengthwise underneath your spine. Put the back of your hands behind the head or next to your body so that the arms can lie relaxed on the mat. Feel your shoulders sink with the gravity downwards. 13

15 Motivation For an Upright Posture The decision to improve your body is the first and most important step you have already mastered. Just as how your bad posture was not developed overnight, you should give your body some time to get back up. In order to keep you motivated for this project, you will always have the advantages of an upright posture. However, you can continue the list as you wish. 1. You create your sporting potential. Physical activity plays a key role in any sport, whether it is tennis, running, archery, riding, kiteboarding... or bodybuilding. Did you know that Arnold Schwarzenegger took ballet lessons in his bodybuilder career? He realized that for his sporting career, it was essential to perfect his posture. 2. An upright posture affects your appearance positively. No matter if it s your first date or interview: An upright posture convinces. Your body language - and thus your posture - take 55% influence on your conviction. Your voice, when you say something, occupies 38% and the content weighs in proportion is only 7%. Your body language thus convinces more than the sum of voice and content. What's more, your body tone even affects your voice. 3. Your posture influences your power. Permanent fatigue or lack of energy can also be attributed to a bad posture. Improved posture provides measurably more energy, as the respiratory spaces expand better and we can absorb more oxygen. The oxygen,in turn, 14

16 supplies the brain and the muscles with fresh power. The two investigators Randall Clark and Elliot Hulse found that physical exercise also controls the budget of your energy carrier ATP. Adenosine triphosphate is the universal and immediate available energy carrier in cells and important regulator of energy-producing processes. 4. Body and mood influence each other. We know the interactions of body and psyche instinctively, even if we are not always fully aware of them. People with an upright body posture have more testosterone and less stress hormones in the blood, according to a Harvard study. They are thus more relaxed, more assertive and more self-assured. Closing Words Use the Modetro Sports Posture Trainer as a personal trainer which always reminds you of those things that you have already learned. Use the suggestions in this guide and keep on track: It's worth it. If you have any questions or suggestions concerning the posture trainer or this guide, our support team is always happy to help you. You can reach us at support@modetro-sports.com We wish you all the best and look forward to hearing from you, Uuli Moran Uuli Moran Modetro Sports Family 15

Exercises to Strengthen Your Back

Exercises to Strengthen Your Back Your 15 Minute Workout By doing your 15 minute workout 3-5 times per week, you can condition the muscles and joints that support your back and keep it in healthy balance