Better Posture, Better Life Program

5.00 (4 Ratings)

Better Posture, Better Life Program

Online video program · Dr Suzan Cronje, Biokineticist

Learn simple, practical ways to sit, stand & move better – and feel the difference in your neck, back, breathing & energy levels.

1 hr 52 min video programNo equipment neededHome or officePosture guide PDF

Start the program See what’s inside

“Incorrect posture in the car has created a lot of neck pain, back pain and leg pain, which I don’t have anymore because of improved set up and posture in the car and these exercises”

About this program

In this video program you will learn easy ways to achieve optimal posture for reducing discomfort & improved well-being, by learning how to sit, stand & move better.

This course combines practical education, short “movement snacks” & complete exercise routines that can be done in less than 20 minutes.

Simple & effective exercises that you can do, at home or at work, no equipment required!

This video program consists of short educational modules, each under 7 minutes & practical exercise modules ranging from 3 to 20 minutes. The exercises require no equipment and can be performed virtually anywhere, in a variety of positions, including sitting, standing and lying.
Video training:
6 Posture Education video modules in bite size, easy to consume videos
1 Posture Guide PDF | Quick cheat sheet to help you remember what you learn
5 Exercise sessions with me that you can implement into your life SIMPLY to see real RESULTS

Is this you?

“I spend long hours in front of the computer and I don’t feel anything while I’m working but when I’m done my neck is really stiff and sore”

“I play golf and I am so aware of how poor the posture is of many of the men on the golf course… I don’t want to look like that, so I need to find out how to improve my posture”

“I can’t stand for long because my back hurts”

“My shoulders hurt and I don’t know why?”

“I have a pain down my leg on the one side, I think it might be from all the time I spend sitting. I sit for long periods at my desk and I lose track of time”

Why you need a posture program

Prolonged poor posture can place uneven stress on the body, leading to:

Joint & spinal strain: Increased stress & wear on the spine & joints.
Muscle imbalances: Some muscles become tight & overworked while others weaken, contributing to discomfort & restricted movement.
Nerve & blood vessel compression: Poor alignment, particularly of the head & shoulders, can compress nerves & blood vessels contributing to numbness, tingling or discomfort.
Reduced flexibility & balance: Stiffness & restricted movement can affect mobility & stability, potentially increasing the risk of falls

What are the health implications of poor posture?

Poor posture affects more than the musculoskeletal system, it can contribute to:

Reduced respiratory function: A collapsed chest position can restrict diaphragm movement, reducing lung capacity by up to 30%, leading to shallow breathing & fatigue.
Digestive problems: Slumped sitting compresses the abdominal cavity & that pressure can contribute to acid reflux (heartburn) & slower intestinal transit.
Pelvic floor & bladder strain: Increased abdominal pressure can place additional strain on the pelvic floor & contribute to stress incontinence when coughing or laughing.
Jaw & facial pain: Forward-head posture can affect jaw alignment, contributing to temporomandibular (TMJ) pain, jaw tension & headaches.
Mood & energy: Poor posture is associated with increased fatigue, lower energy, poorer self-reported mood & reduced self-esteem
Concentration & cognitive fatigue: Increased muscular effort & restricted breathing may contribute to fatigue, reduced concentration, feelings of “brain fog”, & elevated cortisol (stress) levels.

You get unexplained tension headaches or jaw tightness or pain
You have constant neck ache, shoulders or arm pain, lower back, hip or “glute pain”
You have digestive issues
You have lung problems or shallow breathing
You work at a desk & find yourself having afternoon energy “crashes” & reduced ability to focus
You work for hours without getting up or taking a proper break
You spend a lot of time on your phone
You spend hours driving every day
You are 50+
You have a child at school or university & they spend a lot of time sitting but don't necessarily know how to set up their workspace or relive the tension they might feel
You are active (especially cyclists, runners & people who lift heavy weights)
You want to know about how to improve your posture

Results you can expect from doing this program

Understand what good posture is & how to correct your own posture
Understand the steps you can take in their daily activities that will improve your posture, minimise back & neck niggles, aches & pains
Strengthen the muscles that support good posture
Open up the chest and improve upper-body movement
Improved breathing
Counteract some of the effects of spending long periods in one position
Feel more comfortable & confident
Improved overall well-being
Develop better sitting, standing, lifting, carrying and pushing habits
Injury prevention

What are people saying after completing the program

“Having a better posture makes me feel younger”

“I never realised how poor my workspace setup was. Now that I have implemented the changes you recommended I am much more comfortable and my neck stiffness is gone”

“Incorrect posture in the car has created a lot of neck pain, back pain and leg pain, which I don’t have anymore because of improved set up and posture in the car and these exercises”

“I used to stand for 10 min in the kitchen doing chores and have a lot of pain in my back and neck. Now I can stand for an hour and I don’t get pain anymore”

You will learn about good posture:
When standing
When sitting
Bending
Lifting heavy objects
Your ideal desk and computer set-up
Getting in and out of a car
The exact exercises that you can do at your desk, in your car and at home to improve your posture

Program Content

Introduction to posture

Introduction to posture

01:45

Good posture when standing

Good posture while seated

Posture at your WORKSPACE

Posture while LIFTING & CARRYING

How to reach for things in high places & push things

Posture in the CAR

3 Simple Exercises to Improve Posture

Your PDF download: Posture Education 101

Exercise sessions

Posture Conclusion

Medical Disclaimer

This exercise programme provides general exercise guidance & it does not replace individual assessment or medical advice from a qualified healthcare professional. Exercise may not be suitable for everyone. Individuals with a medical condition, illness, injury, pain or other health concerns should consult an appropriate healthcare professional before exercising. Stop exercising if you experience pain, dizziness, chest pain, shortness of breath or other concerning symptoms. Dr Suzan Cronje & Exercise for Life accept no responsibility for injury, loss or harm arising from the use of this programme.

Created by a Biokineticist – Dr Suzan Cronje, with 20+ years of experience

Easy-to-follow videos – do them at home, at work or at the gym

Safe & practical – clear guidance on how to do each exercise correctly

Ready to feel the difference?

Short education videos, “movement snacks” & complete exercise routines you can do in under 20 minutes.

Start the program