POSTURE TRAINER

YOUR GUIDE FOR AN UPRIGHT POSTURE

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 2017Uuli Moran

Modetro Sports Family

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Index

Foreword......................................................................................... .......... ............... ..1

Bad and Good Posture... ....... .................................................. ............ ............ ........ 3

Signs of Bad Posture in a Sitting Position ... ......... ................................. ... .. .....4

Signs of Good Posture in a Sitting Position........... ......... .................. .......... .....4

Frequently Exaggerated Posture Corrections............ .... ....................... ...........5

Tips on Using The Posture Trainer ........................................................................6

Instructions For The Posture Trainer....................................................................8

Relaxation Exercises For a Good Posture.................................. ........................ .9

Step Positioning............................................................................ ..........................10

Crocodile ............................................................................................................ . ....11

Position of The Child............................................................................................ ...11

Twisted Lunge................................................................................................... ......12

Prevention on The Wall....................................................................................... ...12

Helicopter Arms......................................................................................................12

Lateral Flexion................................................................................................... ......13

Shoulders Circling...................................................................................... ............13

Rest Position With Pectoralis Stretching ...................................................... .....13

Motivation For an Upright Posture................................................. ....................14

Closing Words ........................................................................................................15

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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.

Bad and Good Posture

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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 Bad 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.

Signs of Good Posture in a Sitting Position

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- 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:

http://ed.ted.com/lessons/the-benefits-of-good-posture-murat-dalkinic

Frequently Exaggerated Posture Corrections

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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.

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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.

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Instructions For The Posture Trainer

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.

Reach over your shoulders and grab the 2

adjustable straps.

Pull the straps to the desired tightness, ensuring your

shoulders feel pulled back.

Fasten the velcro straps to the front of the Posture

Corrector.

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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

Relaxation Exercises For a Good Posture

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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.

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

Relaxation Exercises For a Good Posture

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.

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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.

Crocodile

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.

Position of The Child

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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.

Twisted Lunge

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.

Prevention on The Wall

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.

Helicopter Arms

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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.

Lateral Flexion

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.

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.

Shoulders Circling

Rest Position With Pectoralis Stretching

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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,

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Uuli Moran

Uuli Moran

Modetro Sports Family

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.

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,

Closing Words

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