PosturePerfect

The Posture Perfect series moves through building neck and upper back strength by correcting your posture through exercise, stretching and myofascial release.

Posture Perfect

In Posture Perfect you will:

  • Learn exercises to decrease neck tension and pain.
  • Learn how to best support the vertebrae and discs in your neck.
  • Learn exercises to give you scapula strength to support good posture forever.
  • Learn how to open your chest and get your shoulders to stay open!
  • Learn how to have a great deep-breathing system.
  • Learn exercises to help with those midback aches and pains that come with forward tasks like cooking.
  • Learn the anatomy of what you’re working and why.
  • Fix that upper back hump that comes from hunching over babies.
  • Fix myofascial release tips and stretches to directly target tightness and pain.

Let's Take a Tour

Standing Posture Tip

Without proper alignment, your muscles will not function properly. All healing starts with stacking your ribs over your pelvis. In this quick tip, you’ll learn how to connect your pubic bone to the top of your head to stand taller for everyday posture.

When you have proper alignment, you won’t need to draw in your belly button or squeeze your glutes to stand up. Your muscles will function naturally when they are connected.

Course Outline

Week 1: Neck Alignment and Breathing
  • Spinal Collapse and Disc Health
  • Neck strength and exercises
  • Deep breathing, neck tightness, and rib mobility
Week 2: Release It
  • Building Neck Strength
  • Rib Release and Myofascial Release
  • Neck and Jaw release
  • TMJ Release
  • Midback Trigger point release between your shoulder blades
Week 3: Pec Major vs Minor + Midback Mobility
  • Pec Major vs Pec Minor
  • Chest Opener
  • Midback neck connection and spinal mobility
  • Midback rotation
  • Shoulder Stretches
  • Why you should stop pulling your shoulders down
Week 4: Serratus + Building Strength
  • Overhead reach with breathing
  • Loading your core, not your neck
  • Serratus Press
  • Upper midback mobilization
  • Arm Lifts
  • Y’s Level 1
Week 5: Chest Press and Rows + Serratus Progression
  • Rows
  • Y’s Part 2
  • Chest Press
  • Serratus Wall Press, Plank Progression
  • Shrugs with a Purpose
  • Core vs Neck Test
Week 6: Advanced Strengthing
  • Reverse Fly
  • Y’s Level 3
  • Overhead Press
  • Crab Shoulder Stretch
Bonus
  • Four workouts that you can follow along with that increase in difficulty.
  • Anatomy lesson and many more advanced exercises!

Included in Posture Perfect

  • 6 Weeks of video lessons specifically designed to loosen your chest, neck and midback and improve your strength and posture.
  • Specific myofascial release and mobility exercises to improve flexibility.
  • Specific special tests to find out if your neck tightness is coming from lack of core strength or hip flexor tightness.
  • Specialized exercises to build lasting strength for great posture forever.
  • 4 upper body workouts to continue improving strength after the 6 weeks of lessons.
  • PDF Downloads for each video.
  • Access to Dr. Sarah in the secret support group.
Posture Perfect
"Best women’s fitness coach EVER. Sarah GETS it. She gives the encouragement you need while loving you where you are. She knows her stuff and she shares the hows and whys with you! I couldn’t ask for a better teammate on my road to fitness after two babies in two years."
– Beth
Christina-Kim-Testimonial

Is this membership right for you?

  • Do you love self learning?

    This is an online course- Information is delivered immediately to you through streaming video right in the comfort of your home. This course can be used by itself or in conjunction with a Physical Therapist you see in person. If you really hate online learning and have a hard time being self-motivated then seeing a Physical Therapist in person may be your best bet. However, if you love learning, you love improving yourself mentally and physically, and you are a self-motivated individual then this program will be perfect for you.

  • Are you good at taking things one step at a time?

    The human body is very complex and at times can be overwhelming. These programs give you in-depth knowledge of how it all works, which can be a lot of information that you'll need to take one step at a time. If you get overwhelmed easily then having access to this much information might not be a good fit.

Membership Investment

Are you ready for change?

All-Access Membership

All 7 Fitness and Rehab Programs


Printable PDFs of all the workouts to chart your progress


Fitness and Rehab Doctors on Call! Dr. Sarah and her team of experts help troubleshoot and modify any exercises as needed


Support and accountability in the secret Facebook group


Tailored Workout Track


Monthly One-on-One Sessions with Dr. Sarah and the Team of Experts

$55 monthly equivalent for 6-month membership**
$75/month for monthly billing

All-Access Plus

All 7 Fitness and Rehab Programs


Printable PDFs of all the workouts to chart your progress


Fitness and Rehab Doctors on Call! Dr. Sarah and her team of experts help troubleshoot and modify any exercises as needed


Support and accountability in the secret Facebook group


Tailored Workout Track


Monthly One-on-One Sessions with Dr. Sarah and the Team of Experts

$125 monthly equivalent for 6-month membership
$150/month for monthly billing

*There is a Programs Only option for $35/month. Anyone is eligible for this option after spending a minimum of 2 months in a Group Support membership. I want you getting started on the right foot and group support greatly increases your chances of success!

**6-month membership is paid in full at the time of sign up. $55 per month is the discounted rate for paying in full (saves $20/month).

Guarantee

100% Money Back Guarantee in the First 15 Days

(If you are a health and fitness professional, please register for the Pregnancy and Postpartum Corrective Exercise Certification. It will be a better fit. These programs are for personal use only, not for learning how to instruct others.)

After Signup:

You'll receive a personalized email from our team with your getting started guide and an invite to our private support group.

You'll get immediate access to all membership programs and be on your way to understanding and healing your body.

When you feel comfortable, you can post an intro to the group and we will get you pointed in the right direction. Or we can post anonymously for you if you aren't ready to share.

What Group Support Looks Like

Shared with permission from the person in the video. The group is secret and no one outside the group can see posts. It's a place for all the TMI!

Common TMI topics include everything from peeing, sex, body image struggles, bathroom habits, abdominal questions to much, much more. Seriously, there is NO TMI!

Group-Support-Video
Group-Support-Comments

Frequently AskedQuestions

How does the membership work?

It works just like netflix or hulu. You get access to the group support and all the videos with your membership.

What if I only want access to one program?

We've found that most people need access to more than one program. Ex) Someone who's trying to heal their diastasis might need to work through a specific exercise in Happy Hips to get their glutes stronger or some of MomFit to build lat strength. You'll get guidance in the group so you'll never have to guess where to go or what to do.

What if I don't feel comfy in a group setting?

Group settings are amazing for offering multiple opinions and support. We're all in this together and connecting with other women helps us not feel so alone.

We can post for you anonymously as well. So, if something feels like too much TMI and you're not comfy, no worries. We've got you covered! We want you asking those types of questions and getting answers!

I don't have a facebook account or don't want my friends to see I'm on facebook.

Unfortunately, facebook provides the best way to have a group to be able to post videos so we can critique form. A common solution that others have done is to create a fake account. You can even go as far as grabbing a new fake email address that you use to login only to facebook. Then, dream up that name you've always wanted and use a fake profile pic. (It does help to use your real first name though and a pseudo last name.) No one will ever know it's you!

Should I choose between this and in person physical therapy?

Absolutely not! I've found this program works really well in conjunction with in-person PT. Although, I did start it, in the beginning, to help women in regions of the world that didn't have access to good PF PT, so you know it's a thorough program. I find that doing this program with seeing an in-person PT will shorten the number of sessions needed and an in-person PT can often be extremely pricey. So, the combo works well.

How long are the workouts?

The workouts take about 30 minutes, but they do not have to be done all at once. You can fit the exercises in throughout the day if that works best with your lifestyle. There are multiple scheduling options.

Can I do them with diastasis?

Yes! But, I’m going to want you to touch base in the group so we can figure out your best starting point. Having a diastasis during pregnancy is normal, but there are some things we can do to help decrease the severity.

What if I leak or have prolapse?

No problem! This workout is safe for both! It would be a great idea for you to check out the pelvic floor series first. (It comes with this membership so that’s no extra cost.) We can stop those leaks and we just might be able to reverse your prolapse!

What does "present to answer questions" really mean?

I’m in the Facebook group or one of the amazing experts from our team usually twice a day Mon-Fri. We answer all questions as thoroughly as possible. Sometimes we even make separate videos to get in an answer. If you don’t feel comfortable asking questions on in the group, we can post them anonymously for you. We’ll get your question answered.

How do I get my money back if it's not a fit?

Easy! Just shoot me an email within 15 days of joining and I’ll happily refund your payment in full. I stand behind this program 100% and if it’s not a fit for you, that’s no problem at all. The 6-month option comes with a pro-rated refund for the months used if something comes up and you need to stop sooner than 6 months. info(at)coreexercisesolutions.com

Are you ready for change?

All-Access Membership

$55 monthly equivalent for 6-month membership**

$75/month for monthly billing

All-Access Plus

$125 monthly equivalent for 6-month membership

$150/month for monthly billing

**6-month membership is paid in full at the time of sign up. $55 per month is the discounted rate for paying in full (saves $20/month)

100% Money Back Guarantee in the First 15 Days

(If you are a health and fitness professional, please register for the Postpartum Corrective Exercise Certification. It will be a better fit. This course is for personal use only, not for learning how to instruct others.)

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