Posture Makeover

A collection of the most popular exercises from 9 of the Posture Doctor's best-selling online posture courses

Last updated 2022-01-10 | 4.8

- Reduce forward head
- round shoulders and headaches.
- Improve spinal flexibility and balance.
- Remove painful muscle knots.

What you'll learn

Reduce forward head

round shoulders and headaches.

Improve spinal flexibility and balance.

Remove painful muscle knots.

Improve your posture at work and when you travel.

Download easy 5-minute workouts you can do just about anywhere.

* Requirements

* A fitness/yoga mat
* theraband (aka resistance band)
* fitness ball (Swiss Ball)
* tennis ball (or Hacky Sack) a chair
* a towel and a commitment to your health. You can skip the lectures that require equipment if you wish to.

Description

New Lectures Added December, 2019

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STUDENT REVIEWS:

Awesome! Clint Jones

Easy to grasp. Mary Pritchard

She is so knowledgeable! Love this course so far! Teresa Wahmhoff

All of Dr. Paula's courses are great -- she presents with superb emotion and great knowledge. thanks .. keep sending them to us. Michael Singer

"This is great, I never thought that sitting posture in cars also matters as I have multiple pain points in my shoulder blades and painful neck muscles, so driving car for more than 30 minutes also contributed to elevate my pain. I will ask few question regarding sleeping as my neck is more painful and stiff when I wake up. Instructor seems knowledgeable with this topic. Great course and keep up the good work." Muhammad Ahsan Pervaiz

"Excellent information in short segments. Easy to understand." Carlyn Martin

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Hi there, I'm Paula Moore and I've been teaching Udemy courses since September 2014, and in that short period of time, I've created 12 best-selling courses, with 12,000+ enrolled students and 100s of 5* reviews - we are having a blast!

The problem with most posture programs and gym workouts, is that they are taught by someone who has never examined a body (hands on), never taken or analyzed an x-ray of the spine and most 'instructors' have only a certificate of qualification and not a professional degree. This is a BIG PROBLEM.

I've been helping people correct their posture for 17 years and the biggest mistake I see fitness instructors make when addressing posture, is they use a functional approach (generic) to correct a structural problem. A functional approach focuses mainly on pain and symptoms and the outside of the body; but rarely has the ability to actual alter postural alignment, because the underlying cause of bad posture hasn't been addressed – the structural alignment of the body and spine. And that's the reason I left a successful private practice as a Chiropractor. I was frustrated by this approach to posture and health. I realized I could help more people, more effectively online.

People with bad posture typically worry about looking unattractive. Is that you? They often develop early arthritis and premature aging and can reduce their vital lung capacity by up to 30%. They want to be active but it hurts when they try. They have typically tried several different types of treatment and various exercise regimes but when they look in the mirror they see little difference. This is a BIG PROBLEM.

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COURSE DESCRIPTION

So quite simply, I’ve taken a few of the most viewed/most popular posture exercises from each of my best-selling posture courses and offered them right here in this course. You’ll find a Best-of Posturecise section, a Best-of Posturecise (Level 2), a Best-of Sit Less Move More, a Best-of Balance Exercise for Beginners, a Best-of Neck Hump, a Best-of Scoliosis Exercise, a Best-of How to Get Rid of Headache & Migraine, a Best-of Text Neck and a Best-of Travel Exercise. Basically, this course includes a Best-of section for every posture course I’ve ever made!

You'll even get several 5-minute workouts that you can download and print for easy reference. I've NEVER offered that before!

This course was a lot of work and I truly hope you find it engaging and fun.

I invite you now to join me – go ahead and click on the red button that says: ADD TO CART. Thank you and I really look forward to seeing you inside the course!

Your posture doc,

Paula Moore

Who this course is for:

Anyone interested in healthy living
Anyone who likes to workout at home
Anyone who has taken one of my best-selling posture courses
Anyone who wants to regain attractive posture

Course content

16 sections • 69 lectures

Introduction 4 lectures

Course Video Trailer Preview 01:49

Welcome - Start Here Preview 01:58

Have a quick listen to prepare for the course.

How to Hardwire a New Habit Preview 05:31

You will learn the 3 steps needed to create a new posture habit:

General Knowledge Introduction Preview 00:47

Please watch the special instructions for this section.

General Knowledge: Questions & Top Tips 8 lectures

There is a Text Neck Epidemic Preview 02:28

Text neck is what happens to our posture when we put our head and neck in a forward position for a prolonged period of time.

The Key to Fixing Your Posture Preview 03:08

Your center of gravity is an important factor in the stability and balance of your body.

Neck Hump | Dowager's Hump | Buffalo Hump Preview 01:51

A Dowager's hump is not the same as a Neck Hump. In this lecture you will learn the difference.

What Texting Does to Your Spine Preview 02:13

Looking down for prolonged periods of time when texting, can lead to chronic spinal pain, headaches, jaw pain, worn spinal discs and osteoarthritis.

Correct Driving Posture Preview 05:21

In this lecture you learn how to adjust your posture and CAR while driving.

Should You Sit or Stand at Work? Preview 02:41

Are standing desks the solution to prolonged sitting?

Best Travel Bag Preview 03:38

Heavy travel bags can harm your back. In this video I review 4 different types of bags, and suggest which is the best.

How Long Will it Take? Preview 04:21

Sadly, there are no short cuts or quick fix solutions to correcting your posture. Have a listen . . .

Whoa There - Have a Listen Please 1 lectures

Before Doing ANY Exercise Preview 00:19

Safety first - please watch.

Best of 'Posturecise' (Level 1) 6 lectures

Quick Instructions Preview 00:45

Please watch the special instructions for this section.

Pelvic Circles Preview 01:38

Use Pelvic Circles to unlock a stiff lower back. It's fun!

Hip Hiking Preview 01:57

This total body stretch offers a fast easy way to lengthen and build flexibility in your chest, shoulders, back, arms and legs.

Spine Shifts Preview 00:56

Spine Shifting will teach you how to move your back as well as you did when you were a child!

Chair Squat Preview 01:11

Weak gluteal muscles can lead to problem posture. The Chair Squat is an amazing buttock-toning exercise!

Curl Downs for Your Core! Preview 01:52

Curl downs are the best way to target your core and protect your back, and yet many 6-pack abs can't do these!

Best of 'Posturecise' (Level 2) 5 lectures

Quick Instructions Preview 00:41

Please watch the special instructions for this section.

Hip Hinge - Golden Rule 1 Preview 02:20

The Hip Hinge is a movement used in traditional cultures around the world.

Rib Tuck - Golden Rule 2 Preview 03:11

A swayback is an exaggerated curve usually seen in the upper lumbar spine. In this video, you will learn how to tuck the ribs.

Shoulder Retractions Preview 02:31

Try this exercise to improve your round-shouldered appearance over time.

Theraband Bridge Preview 02:00

The theraband bridge increases gluteal strength to help keep your back and pelvis in correct alignment..

Best of 'Sit Less Move More' 6 lectures

Piriformis Stretch - Glute Release Preview 02:21

The piriformis is a muscle located deep in the buttock and runs in close proximity to the sciatic nerve. When this muscle becomes tight, it can irritate the sciatic nerve and cause chronic pain.

Quick Instructions Preview 00:46

Please watch the special instructions for this section.

Seated Head & Neck Routine Preview 05:18

The Seated Head & Neck Routine is the perfect way to reduce neck strain and add movement to your seated work day.

Seated Shoulder Routine Preview 03:35

The Seated Shoulder Routine is the perfect way to reduce the round shoulders that result from prolonged sitting.

Seated Pelvic Tilt for Low Back & Pelvis Preview 01:57

The seated pelvic tilt will remind you to pay more attention to your pelvic alignment throughout the day.

Standing Doorway Stretch for Shoulders Preview 03:57

If you find it hard to sit up straight at your desk, there is a good chance that your chest muscles are tight. This exercise will help.

Best of 'Balance Exercise for Beginners' 5 lectures

Quick Instructions Preview 00:59

Please watch the special instructions for this section.

Toe Spacers Preview 05:47

Conventional footwear can change the shape of our feet. Regularly spacing your toes, helps to improve this problem.

Toe Lifts Preview 02:37

Learning to move our toes individually is a skillful little exercise that will help to restore natural foot mechanics.

Sway Preview 02:15

Swaying is a fairly straight forward exercise but it gets much harder when you remove a vital system of the body - the eyes!

Arm Juggle - Motor Skills Brain Workout Preview 03:55

Motor skills are a complex system of precise movements, and one key component in developing the Motor Skills necessary for balance, is coordination. The arm juggle will challenge even the most coordinated among us.

Best of 'Neck Hump' 4 lectures

Quick Instructions Preview 00:48

Please watch the special instructions for this section.

Self Mobilization - Vanish Stiff Neck! Preview 04:21

In this lecture, you learn how to administer self manual therapy, known as joint mobilization.

Neck Shifts - Challenging! Preview 07:58

The neck can do more than just bend and turn - it can also translate or shift. Try this ...

Trapesius Pinch Preview 04:57

In this lecture we look at a very effective technique for melting away painful muscle knots, in order to restore the normal range of movement in your head and neck.

Best of 'Scoliosis Exercises You do From Home' 4 lectures

Quick Instructions Preview 01:00

Please watch the special instructions for this section.

Seated Tilts and Twists Preview 00:31

When you learn to tilt and twist, you will quickly regain flexibility and may actually increase your vital lung capacity!

Seated Thoracic Bends - Flexibility! Preview 02:20

This exercise will help you break up the sticky joint adhesions that limit spinal flexibility and movement.

Pelvic Lifts Preview 02:00

Prolonged sitting leads to tight muscles and worn spinal discs over time. Use this exercise often, to help restore mobility and protect spinal discs.

Best of 'How to Get Rid of Headache or Migraine' 5 lectures

Quick Instructions Preview 00:57

Please watch the special instructions for this section.

Eye Exercises - Brain Training! Preview 05:45

Eye exercises may reduce eye strain, strengthen eye muscles and improve vision.

Remove Muscle Knots Preview 09:13

In this lecture you learn how to treat your own trigger points, to reduce pain and prevent future problems.

Deep Stretch for Chronic Tension Preview 04:44

To avoid discomfort, it's really important that after any trigger point work, you stretch out the muscles.

Dr Paula's Secret Weapon Preview 05:32

Using a massage pillow to release muscle tension, lets you direct the massage just where you need it.

Best of 'Text Neck' 5 lectures

Quick Instructions Preview 00:46

Please watch the special instructions for this section.

Amazing Before & After! Preview 03:29

You can actually realign your entire body just by moving your head! Check this out ...

Pec Minor - Foam Roller Preview 02:26

This is one of the most effective ways to open your chest. You might even find your breathing improves dramatically!

** Foam rolls available online and Walmart

Neck Traction - Reduce Chronic Pain! Preview 04:14

Neck traction is an amazing technique that stretches and lengthens the muscles and ligaments and decompresses the vertebral discs.

Full Body Extension - For Slouch Potatoes! Preview 01:49

Remove the harmful effects of ongoing flexion (from sitting and texting) by spending time in full body extension.

Best of 'Travel Exercise' 4 lectures

Pec Stretch Preview 01:20

Here is my favourite driving hack, to stretch out the tight muscles, that cause round shoulders.

Quick Instructions Preview 00:47

Please watch the special instructions for this section.

Spinal Twist - Eliminate Driving Stiffness! Preview 02:02

In this lecture we safely rotate the ribcage, to restore flexibility and reduce body discomfort when driving.

Disc Recovery - For Long Drives! Preview 01:06

Use this exercise to help restore normal disc height and reduce the injury from long drives.

Hot of The Press - Brand New! 4 lectures

Shoulder Lubrication Preview 03:15

Use this exercises to remove chronic tension in the neck and trapezius muscles.

Full Arm Stretch Preview 03:52

Use this exercise to improve shoulder posture and reduce incidence of repetitive strain injuries.

Chest Opener Preview 04:12

If you want to improve your confidence and avoid worn spinal discs from rounding posture, you must learn to open and expand your chest.

Groin Release - Deep Hip Release Preview 05:55

Use this stretch to release tight hip flexors from prolonged periods of sitting.

Mix & Max - 5 Minute Workouts | Download 5 lectures

Workout 1: Office Desk Workout | 5 Minutes Preview 00:00

The perfect 5-minute workout for desk-based office workers.

Workout 2: Neck Workout | 5 Minutes Preview 00:00

The perfect 5-minute workout for chronic neck issues like forward head, text neck, stiffness and pain.

Workout 3: Low Back Workout |5 Minutes Preview 00:00

The perfect 5-minute workout for anyone who sits for prolonged periods of time.

Workout 4: Vanity Workout | 5 Minutes Preview 00:00

The perfect 5-minute workout for those who really want to regain attractive upright posture.

Workout 5: Get Strong Workout |5 Minutes Preview 00:00

The perfect 5-minute workout for those who want a quick way to target weak postural muscles.

What's Next? 1 lectures

Dr Paula's Final Message - Please Watch Preview 01:37

This is definitely only the beginning! Have a listen . . .

Bonus Materials 2 lectures

Test Your Course Knowledge

Take the quiz and see how you do.

Posture Crash Course => ENROLL FREE! Preview 02:24

Discover the crazy, simple 3-step formula that will teach you how to improve your posture and posturecise like a pro. You willll learn how to hardwire the habit of good posture, reduce forward head and the secret way to stop slouching.

It's 100% free!

Enroll Now => https://www.posturecourses.com/p/posture-crash-course-members/