StretchLearn Course

Stand Taller. Move Better. End the Pain Cycle.

A science-backed system to identify and fix your specific postural faults in 30 days.

Beginner9 hrSelf PacedRegistered

Course Overview

What this course is designed to develop

Poor posture is rarely random — it follows predictable patterns of tight hip flexors, weak glutes, rounded shoulders, and forward head carriage that compound over time. This course walks you through a systematic self-assessment using the Janda and Page postural models, then delivers targeted corrective sequences for the most common deviations. By the end you will have a personalised daily maintenance routine built on real anatomy, not generic stretching.

Learning Outcomes

What the learner should be able to understand, build, or execute.

Assess your own posture using a wall test, plumb-line check, and Janda lower-crossed / upper-crossed screening

Identify the primary tight and inhibited muscle chains driving your specific deviation

Apply the inhibit-lengthen-activate-integrate (NASM CEx) corrective sequence to at least three posture faults

Design a 10-minute daily corrective routine matched to your assessment findings

Modify your workstation and sitting habits using ergonomic checkpoints and movement breaks

Track postural progress with before-and-after photos and functional movement benchmarks

Curriculum Preview

Inside the curriculum: a structured path from fundamentals to execution.

Preview the course structure, see how the modules build on one another, and understand the path this program is designed to take you through.

Module 1

Module 1: Understanding Posture and Postural Deviations

Establish the biomechanical foundations of good posture and learn the four most common deviation patterns using the Janda and Page frameworks.

3 lessons

What Posture Actually Is — and Why It Breaks DownContent · 45 min

Preview Enabled

The Four Major Deviation PatternsContent · 45 min

LMS Access

How the Nervous System Locks In PostureContent · 45 min

LMS Access

Module 2

Module 2: Self-Assessment — Finding Your Fault Lines

Conduct a structured four-point postural assessment using a wall test, photo analysis, muscle-length tests, and the Thomas and Janda overhead squat screens.

3 lessons

The Wall Test and Plumb-Line Photo AssessmentContent · 45 min

LMS Access

Muscle-Length Testing — Thomas, Ober, and Doorway TestsContent · 45 min

LMS Access

Functional Movement Screens — Overhead Squat and Single-Leg BalanceContent · 45 min

LMS Access

Module 3

Module 3: The Corrective Exercise Sequence

Apply the NASM four-phase corrective exercise model — inhibit, lengthen, activate, integrate — to the most common postural fault patterns.

3 lessons

Inhibit and Lengthen — Releasing the Dominant MusclesContent · 45 min

LMS Access

Activate — Waking Up the Inhibited MusclesContent · 45 min

LMS Access

Integrate — Embedding Alignment in Full-Body MovementContent · 45 min

LMS Access

Module 4

Module 4: Daily Habits, Ergonomics, and Long-Term Maintenance

Redesign your workstation, sitting and standing habits, and build a sustainable daily maintenance routine that preserves your postural gains.

3 lessons

Workstation Ergonomics — The Seven-Point ChecklistContent · 45 min

LMS Access

Posture Micro-Habits Throughout the DayContent · 45 min

LMS Access

Building Your 10-Minute Daily Maintenance RoutineContent · 45 min

LMS Access

Built for Application

A complete learning path, not a one-off inspiration hit.

This program is designed around progression: focused lessons, structured modules, applied resources, assessments, and a course rhythm that turns information into usable capability.

posturecorrective exercisealignmentmuscle imbalanceergonomicsJandaNASMcore stability