How to wear your posture guard correctly

The Posture Guard serves as a helpful reminder to be mindful of your posture throughout the day. It gently corrects your posture if you find yourself leaning or stooping.

Proper usage of the Posture Guard is crucial for its effectiveness and your comfort.  Follow these simple steps below to ensure you wear it correctly.

Please note that the Posture Corrector is not a substitute for exercise or addressing any underlying posture issues.

1. Adjust the Velcro Strap

First, Feed your arms through the shoulders loops and adjust the velcro strap to a comfortable position, it should provide gentle tension to pull your shoulders back and your chest slightly outward without discomfort.

2. Secure the Shoulder Loops

Next, fasten the lumber support straps to your belt or waistband using the provided clips to ensure the Posture Guard stays comfortably in place and provides the required support.

3. Align your body

After securing the shoulder loops and lumbar straps, further adjust the lumbar straps to align your head, shoulders, and hips correctly. Ensure your head is fully supported, and your chin is parallel to the floor. You should maintain a straight line between your head, shoulders, and hips for optimal results.

Exercises to Enhance Your Posture

In addition to using the Posture Guard, incorporating specific exercises into your routine can further enhance your posture and overall musculoskeletal health. We recommend the below exercises.

Chin Tucks

Complete the below exercise to improve neck alignment and reduce forward head posture.

chin tuck
  1. Sit or stand with your head in a neutral position (looking straight ahead). 
  2. Slowly tuck your chin towards your chest, keeping your eyes facing forward.
  3. Hold the position for a few seconds, then gently release.
  4. Repeat this for 10-12 reps.

Shoulder Blade Squeeze

Complete the below exercise to strengthen muscles between your shoulder blades for better posture.

shoulder squeeze
  1. Stand or sit up straight with your arms by your sides.
  2. Squeeze your shoulder blades together gently, as if you are holding a pencil between them.
  3. Hold the squeeze for 5-10 seconds, then release.
  4. Repeat for 10-15 repetitions.

Chest Opener Stretch

Complete the below exercise to counteract the effects of slouching and rounded shoulders.

chest opener stretch
  1. Stand tall with your arms at your sides.
  2. Reach your arms behind your back and clasp your hands together, palms facing inwards.
  3. Straighten your arms and lift them slightly while squeezing your shoulder blades together. 
  4. Hold the stretch for 20-30 seconds and repeat a few times.

Plank Pose

Complete the below exercise to engage your core and back muscles to stabilise your spine.

  1. Get into a push-up position with your hands directly under your shoulders.
  2. Keep your body in a straight line from head to heels, engaging your core and glutes.
  3. Hold the plank position for 20-30 seconds or longer if possible.
  4. Gradually increase the duration as you get stronger.

Remember, incorporating these exercises into your daily routine can have a positive impact on your posture and overall-well being. A combination of the Posture Guard and these exercises can help you build better habits and maintain a healthy posture throughout your day. 

Always perform exercises with proper form and listen to your body. If you experience any pain or discomfort,stop the exercise and consult a healthcare professional before continuing.