Perfect Posture in 30 Days by Margaret Martin, Physical Therapist

Perfect Posture in 30 Days

Hi. I'm Margaret Martin. I have been a Physical Therapist for 37 years. In this course, I will help you achieve and keep the perfect posture you always wanted. The video to the right introduces the course. Have a look!

Perfect Posture in 30 Days

This comprehensive, step by step course will help you to achieve (and keep) a perfect posture.  You will get the following from this course: 
  • The foundations of a perfect posture. 
  • A self assessment of your posture. 
  • A progressive exercise program to build your posture.
  • Learn how to integrate your perfect posture into daily activities.

How It Works

Learning how to get the posture you want can be an overwhelming, confusing, and frustrating experience.

You need a skilled and experienced instructor who can teach you the fundamentals of good posture, help you assess your posture, provide you the exercises (and exercise instructions) you need, and describe how to make your new posture part of your everyday life.

This course delivers all of these in one convenient place.

Course Structure

This course is divided into 9 concise chapters to make sure you get the smoothest learning experience possible. We start with the fundamentals and work our way to giving you the posture you want.

  1. Posture Fundamentals - The fundamentals of a good posture.
  2. Reinforce Your Posture - How to take the fundamentals and use them in exercise and movement.
  3. Posture Self Assessment - How to self assess your posture so that you know what you need to do to improve your posture.
  4. Posture Exercise Guidelines - Includes instructions on the exercises you need to do and downloadable exercise schedules.
  5. Posture Stretching Exercises - Stretching exercises that will loosen areas that are impeding your posture.
  6. Posture Strengthening Exercises - Strengthening exercises that will allow you to hold your posture.
  7. Advanced Posture Strengthening Exercises - Advanced strengthening exercises that will take your posture to the next level.
  8. Consequences of Poor Posture - What can happen if you have poor posture.
  9. Posture in Daily Activities - How to maintain your posture in your work place and during daily activities, leisure and exercise.
Questions? Contact Us

Perfect Posture in 30 Days Includes the Following

Video Icon 69 videos File Icon 7 files Text Icon 5 text files

Course Content

Introduction to Perfect Posture
Course Introduction
2 mins
Meet Your Instructor
2 mins
How Long Will It Take to Improve My Posture?
3 mins
Recommended Resources
Posture Fundamentals
Introduction to Posture Fundamentals
3 mins
Flexion and Extension of the Spine
5 mins
Perfect Posture from Toe to Head in Standing
6 mins
Perfect Posture from Toe to Head in Sitting
9 mins
Neutral Pelvic Position
9 mins
How to Position Your Shoulder Blades
3 mins
Shoulder Blade Positioning and Strengthening
11 mins
Spine Strength in Different Postures
2 mins
Neutral Spine Position in Standing
3 mins
Neutral Spine Position on the Floor
3 mins
Your Posture and Your Core
2 mins
Reinforce Your Posture
Introduction to Reinforce Your Posture
1 min
Bend from Your Hips, Not Your Spine!
3 mins
Putting the Fundamentals Together
11 mins
Perfect Posture During Exercise
16 mins
Perfect Posture While Doing Advanced Planks
7 mins
Active and Static Stretch (Plus a Workout)
20 mins
Posture Self Assessment
Introduction to Posture Self Assessment
3 mins
How to Self Assess Your Posture
5 mins
A Quick Posture Test
Posture Exercise Guidelines
Introduction to Exercise Schedule
1 min
Recommended Exercise Guidelines
Exercise Schedule Worksheet (Microsoft Excel)
11.9 KB
Exercise Schedule Worksheet (Adobe PDF)
144 KB
Exercise Schedule Worksheet (Apple Numbers)
195 KB
Posture Stretching Exercises
Introduction to Posture Stretch Exercises
3 mins
How to Prepare for Posture Stretch Exercises
4 mins
Chin Tuck Stretch on Floor
3 mins
Shoulder Tuck Stretch on Floor
4 mins
Chest Stretch on Floor (Basic)
4 mins
Chest Stretch on Floor (Progression)
3 mins
Single Arm Stretch on Floor
5 mins
Double Arm Stretch on Floor
7 mins
Ear to Shoulder Stretch in Standing
4 mins
Ear to Chest Stretch in Standing
10 mins
Chin to Chest Stretch in Standing
3 mins
Spinal Stretch on Floor
5 mins
Posture Strengthening Exercises
Introduction to Posture Strengthening Exercises
2 mins
Posture Strengthening Tips
4 mins
Neck Press on Floor
4 mins
Shoulder Stabilization in Standing
4 mins
Overhead Press on Floor
3 mins
Neck Lift on Floor
5 mins
Arm Pullback in Standing
5 mins
Straight Leg Press on Floor
5 mins
Advanced Posture Strengthening Exercises
Advanced: Introduction
3 mins
Advanced: Floor M
6 mins
Advanced: Important Tip
2 mins
Advanced: Letter Variations and Movements
8 mins
Advanced: Flow and Transitions
3 mins
Consequences of Poor Posture
Introduction to Consequences of Poor Posture
1 min
Your Posture and Disc Herniation
5 mins
What is an Anterior Pelvic Tilt?
5 mins
How to Fix an Anterior Pelvic Tilt
17 mins
Dowager's Hump
Shoulder Blade Pain
Rounded Shoulders
Kyphosis (Kyphotic Posture)
Osteoporotic Vertebral Fractures
Posture in Daily Activities
Introduction to Posture in Daily Activities
1 min
Your Posture and Your Home Office Setup
19 mins
Workstation Adjustments for Perfect Posture
The Pain Free Sitting Posture
7 mins
How to Sit and Stand with a Herniated Disc
4 mins
Your Posture When You Walk
6 mins
Your Posture When Lifting Weights
4 mins
Your Posture When Doing the Deadlift
20 mins
Your Posture When You Rake Leaves
3 mins
Your Posture When You Shovel (in the Garden)
4 mins
Your Posture When Weeding
5 mins
Your Posture When Mowing the Lawn
3 mins
Your Posture When Moving Heavy Objects
4 mins
Your Posture When You Shovel Snow
4 mins
Your Posture When Loading/Unloading the Washer and Dryer
3 mins
Your Posture When Lifting Heavy Food Items In and Out of Oven
5 mins
Your Posture When Lifting Small Children
8 mins
Conclusion and Congratulations
Conclusion and Congratulations
4 mins

Margaret Martin

I am a Physical Therapist with over 37 years of clinical experience helping people achieve their health goals, stay strong and age well. 

I am the author of three books (including an Amazon bestseller) on exercise and bone health. I have also produced numerous home workout videos and courses for patients and health professionals.

My main job is operating my Physical Therapy clinic in Ottawa where I focus on bone health, osteoporosis and exercise for successful aging.

FAQs

How long can I access the course?

Once you buy the course, you’ll have lifetime access to all of its content.

Do I only have 30 days to complete the course?

You can take as long as you want to complete the course. Once you purchase the course you have lifetime access to it.

Is this course appropriate for all age groups?

I designed Perfect Posture in 30 Days for people of all ages. It is also appropriate for you regardless of how good your posture is. Perfect Posture is designed to help you improve your posture.

Is this course appropriate if I have scoliosis?

Perfect Posture in 30 Days is safe for you. Having said that, the exercises in the course were designed to correct hyperlordosis or hyperkyphosis, and not scoliosis. 

Scoliosis can present itself in many ways. If you have scoliosis, I recommend you find a Physical Therapist trained to specifically treat this condition.

My patients who have scoliosis have a very hard time feeling if an exercise is exaggerating their curve (making it worse) or reducing their curve (making it straighter). Having a Physical Therapist who can provide you with that feedback will help you know which exercises will be better for your particular circumstance.

Is the course appropriate for people with Vertebral Compression Fractures?

Yes, provided you get the approval from your physician to start an exercise program.

Is this course appropriate for someone with osteoporosis?

It absolutely is! I designed it for everyone but paid special attention to people concerned with the health of their bones.

Can I look at individual course lectures multiple times?

You can look at the individual lessons as often as you want to.

What if I am unhappy with the course?

If the course doesn't live up to your expectations, I'll provide a full refund within 14 days from purchase as long as you provide me with feedback for how I can improve the course. 

Is this a subscription service? Will I have to pay an ongoing fee?

There is no ongoing fee. Once you purchase the course, you can access it at anytime for as long as you like.

Is the purchase price in U.S. dollars?

Yes.

Can I purchase it in my local currency?

No. The course purchase price is denominated in U.S. dollars only.

When does the course start and finish?

When you enroll, you get immediate access to the entire collection of videos and worksheets. It is a completely self-paced online course - you decide when you start and when you finish.

Who can I contact if I still have questions?

If you still have questions after reading this page, feel free to reach out to Richard on our Contact page.