the user manual
Contents
1. E M sure that your shoes fit properly have a soft sole and provide good arch support You can also modify your existing shoes by adding a custom orthotic or over the counter arch supporting in sole If your job requires you to stand all day ideally it is not on a hard surface Using an anti fatigue mat can reduce the strain While standing pull your naval towards the back of your spine and tuck your hips Z under Stand tall and keep your chin tucked in do not stick it forward Be sure to shift your position regularly so that your muscles do not get stiff It may also be helpful to occasionally stand with one foot on a stool to relieve the pressure on your back Prolonged Sitting Whether it s at a desk on a couch or in a vehicle we often spend too many hours sitting continuously throughout the day In addition most of these seats are not designed to support our neck and back correctly for such extended periods Driving Posture Allowing your cars seat to properly support you can greatly reduce the V stress on your splne e Recline the seat back 10 15 degrees from the vertical Add a lumbar cushion if required e Tilt the seat to as near to horizontal as possible e Slide the seat forward so you can comfortably press the foot pedals and reach the steering wheel e Relax your shoulders and avoid gripping the steering wheel too tightly Computer Posture If vou are purchasing a new office chair select on2. V STRETCH Posture si Medic M je STABILIZE INIPROVE YOUR POSTURE Needs IMPROVE YOUR HEALTH One Your incredible anatomy and healing Capabilities Your Spine Your spine Is made up of 24 vertebrae that together with the inter vertebral discs make a flexible column Running through this column is a cable of nerves called your spinal cord These nerves transmit messages between your brain and the rest of your body If these nerves become compressed or Irritated the message they transmit is pain More importantly however poor spinal health can nega tively affect major organs and other systems Poor posture can lead to spinal degeneration nerve compression and A S the wasting away of muscles that support your back and core 7 Back pain is the leading cause of disability in adults aged 30 to 50 Your Neck In addition to providing you with the ability to tilt turn and bend freely your neck houses many vital anatomical structures These include e cervical vertebrae neck bones e spinal cord and nerves e glands including your thyroid amp parathyroid e voice box esophagus 8 trachea e muscles ligaments amp blood vessels Proper posture involves your neck and your head just as much as your spine Holding your head and neck too far forward or backward can adversely affect these neck structures and create problems throughout the rest of your body j j Your Healing Abilit
3. e with both adjustable seat height and armrest height It should also have a padded seat that is at least 3 cm wider than you hips and thighs For proper alignment there are three main points e Spine Line up your hips with your shoulders and your shoulders with your ears e Shoulders Keep your upper arms relaxed and close to your body e Wrists Keep in line with your lower arms The back of your knees should rest 2 3 finger widths from the seat cushion Your elbows should be bent at a 90 degree angle with your arms supported and your wrists resting comfortably on your keyboard 1 Screen slightly below eye level 2 Body centered to both the monitor and keyboard 3 Forearms level or tilted up slightly 4 Lower back support by chair or lumbar cushion 5 Wrist should not rest when you type 6 Legs horizontal to the floor 7 Feet flat on the floor or resting on footrest gt lt Laptops By their very design laptops pose unique problems Either your neck has to remain bent in order to see the screen or your wrists sit at an awkward angle for typing If your primary computer is a laptop add an external monitor and keyboard where you use it the most often Video Games Enthusiastic gamers often have even more destructive posture practices than computer users Ideally gamers should follow the Same Seating principles outlined for computers however if that is not practical sitting in a rec
4. his stretch without using the Posture Medic first Most users will not require the Posture Medic to receive a sufficient stretch If you are very flex ible add the Posture Medic as instructed start by holding the Posture Medic in front of you by the handles shoulder width apart Ralse vour arms above and over vour head to rest the stabilizer on the back of vour head Gently pull the handles forward until the Posture Medic is secure o Gently pull forward and down on the handles guiding your chin down to your chest 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 IPS e Stand with your feet shoulder widthapart Relax and lower your shoulders aa O _ Stretch 2 Lat Stretch 1 Begin with both arms directly over your head holding your Posture Medic with palms facing out o Slowly lean to one side until your 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 Relax your neck and shoulder muscles Keen yourupperbackene enom S
5. ithout moving your elbows from your side Hold for 3 seconds slowly bring hands back to starting position TIPS O plant your feet shoulder width apart Relax and lower your shoulders o Keep your back straight with your core engaged 9 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 vour wrists elbows and back straight Slowly release your arms to return to the starting position keeping resistance on the Posture Medic throughout the exercise 8 Strengthen 4 Posture Medic Punch Begin by putting the Posture Medic on and holding both handles 2 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 Things to Keep in Mind Now that you plan to stretch strengthen and stabilize yourself to better posture here are some important things to keep in mind Extended Standing Standing still for over 20 minutes at a time can can have a negative impact on your muscu loskeletal system Standing properly to balance and distribute your weight evenly begins with your feet Proper footwear is key You should find shoes that support your feet properly while X still being safe and or work appropriate Make
6. klet to gradually improve your postural health and overall strength All Ages CHILDREN Kids today face a variety of issues that can lead to poor postural health They often carry over loaded backpacks sit incorrectly for long periods in front of a computer or video game and are generally less active than previous generations Incorporating the Posture Medic into a childs routine may help prevent postural problems before they become more serious conditions The Posture Medic is recommended for anyone over the age of 12 that meets the minimum height and weight of the sizing chart Younger children R also be able to fit the Posture Medic PZ but they should be closely moni tored to assure they use the product safely Add Posture Medic to your regular family fun days SENIORS It s never too late to improve your posture If existing conditions prevent you from completing the exercises as shown they can be modified by your healthcare provider to suit your needs Wearing a Posture Medic during daily walks and activities can help you get back on track Stobilize Start by wearing the Posture Medic in 15 minutes intervals 2 3 times per day You will graduate to longer periods as you improve Assuring vou have the correct size of Posture Medic is essential A sizing chart Is provided on the back cover which is based on average chest circumferences If vou are close to a larger size and have a larger chest we suggest yo
7. liner in front of the television with your legs up IS more ergonomic sleeping Sleeping is often overlooked as part of postural health We spend about a third of our lives sleeping and our sleep posture can put a lot of strain on our back and neck A Supportive mattress and pillow will improve the quality of your sleep and allow you to wake pain free There are three main sleep postures Back Sleepers To create proper support for back sleepers you will need a pillow that offers firm Support at the neck but allows the back of your head to drop back Orthopedic pillows often have divots or contours in the centre for this purpose Soft fluffy pillows do not provide any cervical support The fill simply moves away from the area or is compressed when pressure is applied V To relieve tension In your lower back back sleepers should try putting a Ea pillow under their knees te Side Sleepers Side sleepers need to accommodate the gap between your head and shoulder Your neck should remain at a 90 degree angle from the line of your shoulder as depicted above If you typically need to put your arm under your head or use two pillows its time to get a new pillow For side sleepers size really matters The pillow should not allow your neck to flex up or tilt down When sleeping on your side your knees should be aligned with one another to keep your hips straight If vou are slim try putting a small pi
8. llow between i your knees to space them apart Pillow Test With the pillowcase off fold your pillow in half If it does not Stomach Sleepers spring back into shape instantly There Is really no correct way its time for a new pillow M to sleep on your stomach so it should be avoided if at all possible If an injury prevents you from sleeping in another position then the trick will be to keep your neck aligned with your spine as much as possible Try not using a pillow at all Improve Your Posture Improve Your Health Posture Medic www posturemedic com Weight ke Original Strength Height jem 32 36 41 as so 55 60 64 68 73 77 82 86 91 95 100 105 109 BEE LIGHT BLUE X Small O XL KL XL EE RED Small a XL AL H XL XL XL 1 GREEN Medium v XL XL XL YELLOW Large A ee X Lar XL XL XL HN BLACK arge sis KL XL XL PLUS Strength ML XL XL XL KL XL E PURPLE Small ML XL XL KL XML ZL EEE BLUE Medium srd XL XL XL 11 SILVER Large L XL XL XL XL XL XL XL XL XL XL XL XL 718 X KL X XL XL XL BEE ORANGE X Large 010 BA 1 1 1 NME be x Size chart does not factor in oversized chest girth Original Strength Posture Medic is recommended for most individuals PLUS Strength is recommended for athletes or those individuals who are regularly engaged in strength training A healthcare provider should be consulted before you begin any exercise or stretching regime
9. n Safety Precautions The Posture Medic is not a toy Keep away from children under the age of 12 years old The Posture Medic is designed to be used ONLY as de tailed in this instruction manual
10. ps Repeat 4 5 times per day 10 reps 2 3 times per day INACTIVE Wear 30 minutes Repeat 5 times per day O reps Repeat 5 times per day 20 reps 3 times per day You are now ready to advance to Active D 10 reps Repeat 5 times per day Wear 20 30 minutes Repeat 2 3 times per day 20 reps 3 times per day Wear 30 minutes Repeat 5 times per day 10 reps Repeat 5 times per day 20 30 reps 4 times per day Wear 30 minutes Repeat 5 times per day 10 reps Repeat 5 times per day JU 50 reps D times per day ACTIVE 10 reps Repeat 5 times per day D50 reps 5 times per day Ad Needed You can either maintain your level at Active or move to Athletic with the Posture Medic PLUS design Wear 15 minutes Repeat 3 times per day 2 4 reps Repeat 3 times per day 10 20 reps 2 3 times per day Wear 20 minutes Repeat 4 times per day 3 5 reps Repeat 3 4 times per day 20 30 reps 3 9 times per day Wear 3U minutes Repeat 5 times per day D reps Repeat 4 times per day JU reps D times per day U U u lt 30 reps or more As Needed 5 times per day As Needed c 1 Keep your back and shoulders straight Never force a stretch 1 Relax your shoulders and neck muscles STABILIZER 22 HANDLE These names will be used throughout the stretch and strengthening exercise descriptions Stretch 1 Neck Stretch ATTENTION Try t
11. re do vou stand a Noodle Nosey Goose Correct Baby on Hipster On Guard Posture board Our bodies were not designed for our modern lifestyle Our physical evolution did not prepare us for long periods of sitting and inactivity Most people do not maintain proper posture while using a computer driving watching television walking standing or during other daily activities Poor posture arises for two main reasons Tight Tonic Muscles Your tonic muscles are responsible for holding your posture They can constrict and tighten making it more difficult to achieve and maintain correct posture Weak Phasic Muscles Your phasic muscles are used for dynamic movement They can weaken and lengthen making you more prone to slouching 7 Tonic PHASIC To offset our modern lifestyle we need to actively care for our postural muscles The Posture Medic was created for this purpose We cannot simply rely on being conscious of our poor posture Period ically remembering to sit or stand up straight will not create lasting effects We need to stretch strengthen and stabilize the region in order to correct poor posture Posture Every BODY Needs One All Abilities The Posture Medic is recommended for anyone that sits or stands for long periods at a time or does repetitive movements It can be used practically anywhere and by people with every level of physical ability Use the Implementation Program included in this boo
12. tretch 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 flex ible 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 Strengthen 1 Rear Delt Fly Begin with your arms straight in front of you hold ing the Posture Medic with your palms facing in o 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 2 Keeping elbows tucked to your side slowly sgueeze your shoulder blades together and rotate your hands to the side Go as far as your body will allow vou w
13. u move up a Size Start with your hands at your Slowly raise your hands while Bring the handles to the front of side holding the Posture vou bend your elbows and your shoulders Medic behind you Make sure slide them through the rings your palms are facing out then grip the handles Adjust the brace so that it sits comfortably centered between your shoulder blades To remove your Posture Medic apply the same steps in reverse order e Do NOT continue to wear if you have any tingling in your arms pain or pinching immediately remove e Do NOT expect the Posture Medic to fix your posture just by wearing it It will remind you to maintain proper posture BUT you must do the stretches and exercises to gain long term success e The Posture Medic is not a toy Children under 12 should be closely monitored if using the device Implementation Program No matter what you consider your condition to be we strongly suggest that you start slowly and build to maximum effect by following our programs Should you feel any unusual discomfort during the exercise program stop and consult your healthcare professional They may modify exercises or stretches for your specific condition STRETCH STRENOTHEN STABILIZE 2 3 reps Repeat 2 3 times per day 3 4 reps Wear 15 minutes Repeat 2 3 times per day Wear 20 minutes Repeat 3 4 times per day Repeat 3 4 times per day Wear 20 minutes Repeat 4 5 times per day 4 5 re
14. y Your body has an incredible capacity to regulate and heal itself So the good news is that any postural damage you may have done through bad habits or a modern lifestyle can probably still be cor rected Take an active role in improving your posture by spending just a few minutes a day to stretch strengthen and stabilize Correcting your posture can CGromoticolly affect your overoll health and well being Improving your posture can e Reduce pain in your back and neck BEFORE AFTER e Increase blood flow to and from the heart e Reduce blood pressure and increase circulation e Improve breathing and diaphragm function e Open throat and windpipe e Reduce stress on lower and upper back e Increase range of motion e Improve nerve signals from the spine e Reduce fatigue and positively impact sleep e Promote proper growth development in children e Reduce the likelihood of spinal conditions such as herniated discs e Reduce pressure to kidneys stomach colon amp other internal organs e Improve cerebrospinal brain stem fluid flow e Reduce dizziness headaches and pins amp needles e Reduce the risk of osteoarthritis and other types of joint damage Every BODY Needs One e Immediate results e Most ages G abilities e Use a wear anywhere e Use for rehab or pre hab e Five sizes two strengths D Posture Stretch Strengthen Stabilize jb One simple Tool Does it All Whe
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