Posture Medic ART003641 Original Posture Trainer Instruction Manual

Posture Medic ART003641 Original Posture Trainer

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.

These names will be used throughout the stretch and strengthening exercise descriptions.

Stretch

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.

1. 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.

2. 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.

helpful tips

• Keep your back and shoulders straight
• Relax your shoulders and neck muscles
• Never force a stretch

Stretch #2

1. Begin with both arms directly over your head holding your Posture Medic with palms facing out.
2. 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

1. Begin with palms facing out and Posture Medic directly behind you.
2. 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.

helpful tips

• Stand with your feet shoulder-width apart
• Relax and lower your shoulderS

Stretch # 4
Upper Traps Stretch

1. 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.
   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.

2. 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.

helpful tips

• Stand with your feet shoulder-width apart
• Relax your neck and shoulder muscles
• Keep your upper back and shoulders straight

Strengthen

Strengthen #1
Rear Delt Fly

1. Begin with your arms straight in front of you, holding the Posture Medic with your palms facing in.
2. 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

1. Begin with arms at a 90-degree angle directly to your side with palms facing In.
2. 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.

helpful tips

• Plant your feet shoulder-width apart
• Relax your shoulders and keep your back straight

Strengthen #3
Rotator Cuff

1. 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.

2. Slowly release your arms to return to the starting position, keeping resistance on the Posture Medic throughout the exercise.

Strengthen #4
Posture Medic Punch

1. 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.

2. Slowly return to the starting position.
   Repeat on the opposite side.

helpful tips

• Plant your feet shoulder-width apart
• Relax and lower your shoulders
• Keep your back straight with your core engaged

Stabilize

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 you have the correct size of Posture Medic is essential. A SIZing chart is proviIded on the back cover which is based on average chest circumferences. If you are close toa larger size and have a larger chest, we suggest you move up a size.

1. Start with your hands at your side holding the Posture Medic behind you. Make sure your palms are facing out, then grip the handles.
2. Slowly raise your hands while you bend your elbows and slide them through the rings.
3. Bring the handles to the front of your shoulders.
   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.

• Do NOT Continue to wear if you have any tingling in your arms, pain or pinching (immediately remove).
• 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.
• The Posture Medic is not a toy. Children under 12 should be closely monitored if using the device.

A healthcare provider should be consulted before you begin any exercise or stretching regimen. 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 detailed in this instruction manual. Store your Posture Medic out of direct sunlight, and avoid extreme temperatures. Check your Posture Medic at regular intervals. If there is any sign of wear or damage to the coloured tubing, the device should be replaced.

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