Why does Muscle Memory Matter?
The solution to achieving a lasting fix for posture is surprisingly straightforward – pun intended! The answer is Muscle Memory, the key player in this equation. Muscle memory is the remarkable neurological process that transforms actions into habits, enabling our bodies to effortlessly perform tasks with minimal conscious effort.
Just like riding a bike or typing on a keyboard, permanently good posture is a habit that can be ingrained in our muscles. Leaving you with a strong, confident, and effortlessly natural posture that seems second nature.
To perform the challenge described below you'll need CoreXO posture corrector, although the steps can be executed using any soft and comfortable posture corrector. The key is to ensure it can be discreetly worn under your clothes, allowing you to stick to this challenge and unlock the benefits it offers.
CoreXO Muscle Memory Challenge
Start off your posture journey with this 20-minute commitment that will completely change the way you carry yourself. For the next 21 days dedicate just 20 minutes to this challenge, and you'll be amazed at the results. This challenge will set you up to fix your posture permanently and turn it second nature through muscle memory.
Step 1:
Choose at least 4 days a week for the next 21 days and set an alarm to wear CoreXO for 20 to 40 minutes.
Step 2:
Wear your CoreXO posture corrector. Need guidance? Watch our "How to Wear CoreXO" video for a detailed tutorial. You can wear other posture correctors, just make sure they are soft under arms, as this is key to wearing your posture corrector consistently.
Step 3:
Choose one exercise below for each day you scheduled training with CoreXO. These simple yet effective exercises will align your muscles, preventing discomfort, and expediting the process of building the right muscle memory.
You may need to adjust the resistance on your CoreXO after doing the pre-training exercises. Use the straps to pull your shoulders back and gently draw in your mid-back.
Click here to get an inpho-graphic of this challenge.
Day 1: Wall Angels
- Warm up with 30 seconds of "Standing Cat/Cow". Begin by standing with your feet hip-width apart, inhale to arch your back and lift your chest upwards (Cow), then exhale to round your spine, tucking your chin towards your chest (Cat), repeating these movements in a flowing motion.
- Stand against a wall while wearing CoreXO posture corrector, then stretch your arms out to your sides.
- Make sure your elbows, wrists and mid-back are in contact with the wall and move them up above your head and down to shoulder level.
- Repeat this circuit for 60 seconds
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Week 1
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60 sec
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Week 2
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90 sec
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Week 3
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90 sec,
2 times a day.
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Day 2: Standing Dynamic Blackburns.
This is one of the most important exercises for conditioning the muscles between the shoulder blades to pull your shoulders back into ‘good’ posture. Make sure to avoid shrugging or lifting your shoulders towards your ears while doing this exercise.
- Stand up straight with your feet shoulder-width apart, a slight bend in your knees for stability, and arms by your sides.
- Place the back of your hands against your mid-back as far up as you can go with your elbows pointing outward. Grasp your fingers and keep your shoulders down and away from your ears.
- Squeeze your shoulder blades together and back. Imagine you’re squeezing a pencil between your shoulder blades. Hold for 5 seconds.
- Lower your hands towards your glutes. Lift your hands away from your body. Hold for 5 seconds.
- Release the grip on your hands, lift your arms to shoulder height, and and rotate your hands so your thumbs are pointing up. Now squeeze your shoulder blades together and back. Hold for 5 seconds.
- Reverse these movements, slowly returning to the starting position with control until the back of your hands are against your mid-back.
- Ensure your neck remains in a neutral position, aligned with your spine. Maintain steady breathing throughout, inhaling as you lower and exhaling as you lift.
- Repeat this circuit for 60 seconds.
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Week 1
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60 sec circuit
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Week 2
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90 sec circuit
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Week 3
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90 sec circuit,
2 times a day.
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Day 3: Laying Prone "I / T /Y "
- Lay face down with your feet shoulder-width apart. You can use a small towel under your forehead and hips for comfort. Ensure your neck remains in a neutral position, aligned with your spine. Maintain steady breathing throughout, inhaling as you lower and exhaling as you lift.
- Place your hands by your hips with your palms facing up.
- "I" Squeeze your shoulder blades together, imagine you’re squeezing a pencil between your shoulder blades, and hold for 1 second.
- Then lift your arms up towards the ceiling and hold for 5 seconds.
- "T" Place your arms around shoulder height with the back of the hand facing up.
- Squeeze your shoulder blades together and hold for 1 second.
- Now lift your hands towards the ceiling and hold for 5 seconds.
- "Thumbs up T" With your arms in the same position, turn your hands so your thumbs are facing up.
- Squeeze your shoulder blades together and hold for 1 second
- Now lift your thumbs towards the ceiling and hold for 5 seconds.
- Now place your arms slightly above shoulder height, like making a letter “Y”.
- Squeeze your shoulder blades together and hold for 1 second.
- Now lift your hands towards the ceiling and hold for 5 seconds.
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Week 1
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30 sec each move
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Week 2
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90 sec each move
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Week 3
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90 sec each move,
2 times a day.
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Day 4: Bent Over Arm Swings:
- Bento Over Arm Swing: Stand up straight with your feet together, then bend a slight bend in your knees and lean your torso forward.
- Swing your arms together above your head,
- Then swing them back as far as you can squeezing your shoulder blades together. Remember to keep your shoulders down away from your ears.
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Bento Over Alternating Arm Swing: With the same form as the last move, alternate swinging one arm above your head and the other behind your back as far up as you can.
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Bento Over Bow & Arrow: With the same form as the last move, place both hands above your head, then alternate bringing one elbow as far back as you can.
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Week 1
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60 sec each move
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Week 2
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90 sec each move
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Week 3
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90 sec each move,
2 times a day.
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Remember, comfort is key, so if you experience any discomfort or strain, adjust your position accordingly. This bodyweight variation of Standing Blackburns can be a great way to strengthen shoulder blade muscles and improve posture without the need for additional equipment.
Do not ignore pain: You should not feel pain during an exercise. Talk to your doctor, chiropractor, or physical therapist if you have any pain while exercising.
Step 4:
You can now wear CoreXO for the next 20 to 40 minutes focus consciously on your posture to ensure you carry yourself with confidence and ease during this time.
Step 5:
Master Your Sitting Habits. Use this time to practice mindful sitting habits with CoreXO using the 5 Sitting Principles below.
5 Sitting Principles for Posture
1 - Knees Below Hips: Sit with your knees slightly below your hips to naturally align your body.
2 - Edge of the Seat: Embrace the chair's edge to encourage an engaged core and discourage slouching.
3 - Screen Placement: Position your screens at eye level and your wrists above your elbows. Use a laptop stand or a pile of books to achieve this.
4 - Grounding: Keep your feet flat on the ground, hip-width apart, to evenly distribute weight and support your spine's curvature.
5- Stretch Breaks: Stand, stretch, and take short walks every hour to maintain optimal posture and prevent stiffness.
You Did It!
With just 21 days and CoreXO's Muscle Memory Challenge, you're not just correcting your posture – you're transforming your life! Take the challenge, set your reminders, and let muscle memory lead you to a new level of self-assured poise and fix your posture permanently!