With the shoulders raised up is very similar in the fact that we are creating tension in through here. If we're raising this shoulder, we're using tissue like levator scapulae through here that I'm highlighting that is that staying contracted the whole time. So, what that's going to do is you can kind of see the tissue travels up, up into the neck here. So if you are over contracting that tissue for long periods of time during the day, you're going to experience pain and discomfort through overuse and misuse of that muscle tissue. And typical symptoms for that is pain running up the back of the neck, pain at the base of the skull headaches again, and a knock or trigger. That is located roundabout in through this area here.

Now for this program, I really could have just left you, with the head being forward like this. But I find that someone might correct this positioning, but they're still like this. And they still have these tension. There's tension running up in through here. And then the tension runs over the top just like what we talked about with Tom Meyers anatomy trains. So in order for it to be complete, I did want to include both of those.

If you decide you just want to do the first half. If you find that this is your issue, head leaning forward, that's fine. Just stick with that. follow through with those programs with those exercises. If you find maybe after six weeks or so that it's still not doing what you want it to be doing. Now you can think about addressing the shoulder, you might know that you do this and this, so feel free to do them both at the same time.

But you really can just focus on the pedaling forward exercises for now. And then feel about Doing the shoulder leaning up. But I did want it to be a complete program. For those of you that are experiencing, I have people that maybe they just have a mild headache or neck pain of some people that can't get out of the house because they're in so much pain. So I did want this program to be able to address both of those individuals that are in need. So that's why it's a little bit more in depth and comprehensive.

So stick to what you can do and what you can achieve, and that's fine. So essentially, the way the course is going to be structured is I found that there was five key components to better posture in order to correct what's going on in through here and then through the shoulder. The The first one is awareness. If we're not aware of a problem, then how can we start to work with it and address it. And then strength component having to really strengthen the body and restructure the body, a stretched component to really lengthen what's going on tension wise, self massage, so that you can release some tension that's more effective through massage than it is through stretching So, you're now about to start the exercises. I'm going to have a short introduction to each exercise before leaving you in the lunch now to do all these exercises.

I look forward to seeing you in the first exercise which is awareness.