Use this calendar as a guide for how to space out the program and what other workouts you can add from the library to make this more full body. Please choose workouts based on your respective level (ie beginner, intermediate, or advanced).

Welcome to The Posture Program! Learn more about the program and what equipment you'll need.

Props Needed: A pair of tune up fitness balls, a pair of sliders, and a light long resistance band

Level: All levels

Prime the muscles of the upper body before movement or use this to "cool down" after an upper body workout or whenever you're experiencing mild neck and shoulder discomfort.

Props Needed: A pair of yoga tune up balls

Level: All levels

Understanding the shoulder girdle is paramount to understanding and improving posture permanently.

Props Needed: None

Level: All levels

Mobilize the joints of the shoulder girdle to begin waking up important muscles and practicing essential movement patterns.

Props Needed: None

Level: All levels

The seratus anterior is the most important muscle to train to alleviate neck pain and improve shoulder mechanics. Practice finding the "scoop" in this upper body workout to help turn on this essential muscle.

Props Needed: A pair of gliders

Level: All levels

Improve your back health and posture by training the deep back arm line and create definition in the mid back and the back of the arms in the process.

Props Needed: 1 long resistance band

Level: All levels

Breakdown the role of the shoulder blades and collar bones during spinal flexion and extension for better shoulder mobility and less neck engagement.

Props Needed: A pair of sliders

Level: All levels

Future proof your shoulders in this series that strengthens and stabilizes your shoulder girdle in a safe and effective way.

Level: Beginner/Intermediate

Props: 1 Long light weighted resistance band

Use a wall to practice optimal shoulder mechanics when doing core exercises.

Props Needed: A wall

Level: All levels

Swimming can be an amazing way to strengthen the muscles of the back for more erect posture. Practice your breast stroke, butterfly, and freestyle.

Props Needed: None

Levels: All levels

Consider the position of the upper body in exercises like side planks to improve shoulder mechanics and engagement of the core through the spiral line.

Props Needed: A long resistance band and a slider disk

Level: All levels

Improve your posture by strengthening the myofascial back line of the arm.

Props Needed: 2 Sliders

Level: Intermediate/ Advanced

Practice the position of the shoulder girdle in advanced exercises like planks.

Props Needed: None

Level: All levels

In addition to mobilizing and strengthening the shoulder girdle, releasing and learning to lengthen the muscles in the back of the neck can be a helpful took in improving posture and neck tension.

Props Needed: A yoga block (or two coffee table books) and a pair of yoga tune up balls.

Level: Al...

Some final thoughts and takeaways from the posture program.

Props Needed: None

Level: All levels