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THE 7 DAY POSTURE AND
MOBILITY CHALLENGE
All rights reserved. No part of this manual may be reproduced (by any
means) without expressed written permission by Waugh Personal
Training LLC.

The information contained in “The 7 Day Posture and Mobility

Challenge” is not meant to replace any specific advice you may have
been given by a doctor, athletic trainer, therapist, or medical
professional. The information is not intended as a substitute for
professional medical input or action. This program and information
relating to it are not intended to diagnose, treat, cure, or prevent any
disease or injury.

I (the user of this document) understand that there are inherent risks
associated with exercise. Any exercises that I partake in during “The
7 Day Posture and Mobility Challenge,” I partake in with the full
knowledge of the inherent risks, including serious bodily injury. If I
am unfamiliar with any exercise and unsure of the proper technique, I
will seek supervised guidance from a qualified coach. Kyle Waugh and
Waugh Personal Training LLC disclaim any liability or loss in
connection with the use of this program or any advice herein.
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INTRODUCTION
Welcome to the 7-Day Posture and Mobility Challenge. This challenge
is focused on three goals.

1. Identifying your posture and mobility limitations

2. Providing a quick and simple daily routine that will improve your
posture and mobility
3. Creating relaxed, unconscious improvements to your posture and
mobility in 7 days

This eBook will guide you through the challenge and is loaded with
info. Below are the steps for completing the challenge.

1. Read the eBook

2. Video your initial posture and mobility tests
3. Identify your posture by comparing your video to the posture
figures in the eBook. Select the posture you most look like and
move to the mobility section.
4. To be even more accurate in our posture selection, you’ll then
compare your mobility from your video to the mobility figures in
the eBook. Select the posture and mobility restrictions that most
closely represent your body and move to the next step.
a. NOTE - Go with the posture and mobility that most closely
represents yours. Not every characteristic must be met.
5. Select your exercise routine from the 3 options based on the
above posture and mobility characteristics.
6. Do that routine every day for 7 days
7. At the end of 7 days, refilm your posture and mobility tests
8. Compare your new video to the old one and look for improvements
9. Repeat the challenge as needed for further improvements
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TABLE OF CONTENTS
Introduction 2

Table Of Contents 3

Chapter 1 - Posture’s 3 Fundamental Truths 4

Chapter 2 - How Does Posture Become Bad? 6

Chapter 3 - How To Change Posture 7

Chapter 4 - Testing Your Posture And Mobility 8

Chapter 5 - Identifying Your Posture 9

Chapter 6 - Pick Your Posture Routine 19

Chapter 7 - Expectations 23

Conclusion 24

References 25
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CHAPTER 1
POSTURE’S 3 FUNDAMENTAL TRUTHS
It’s important we start this challenge with a clear definition of what
posture is and what affects it. Without this knowledge, you’re
basically throwing crap at the wall hoping something sticks. To truly
improve your posture, mobility, and those aches and pains you may
have, you need to know the mechanisms behind how posture and your
body work. Let’s start with a medical definition of posture.

Posture - “The position of the body in space, and is controlled by a

set of anatomical structures [...] muscle-skeletal, visual, vestibular,
and skin system.” - National Library of Medicine

From the above definition, we can determine three fundamental

truths about posture.

1. Posture is both locomotor and non-locomotor or movement and

not movement.
2. Posture is affected by multiple physiological systems in the body.
3. Posture is primarily controlled unconsciously.

Now let’s elaborate on each truth.

POSTURE
1. Posture is both locomotor and The shape your body makes during...
non-locomotor.
Non-Locomotor Locomotor
Posture is just as much movement as Sitting Walking
it is a fixed position. It includes how Standing Jumping
you sit and stand as well as every Lying down Skipping
infinite degree of movement we can
 05
create with our body to interact with our environment. Physiopedia, a
reputable physical therapy resource highlights this best saying, “Posture
is a highly individual and dynamic aspect of human physiology. It is more
about how your body adapts and interacts with different situations than
a fixed 'correct' or 'incorrect' state.” Thus, posture is what your body
looks like lying down, sitting, standing, as well freeze frames of your
walking, running, crawling, etc.

2. Posture is affected by all physiological systems in the body

Posture is not only affected by your upper back, core, or other “postural
muscles.” Rather, posture is affected by almost all of the physiological
systems you have. Most notable are the muscular system, skeletal
system, nervous system, and respiratory system. So how your muscles,
skeleton, brain, are lungs are working and reacting to your environment
has a huge influence on how your posture will look (more on this later).
So you can stand tall and suck in your gut all you want… but it probably
isn’t going to make a lasting, unconscious change.

3. Posture is primarily controlled unconsciously

Because posture is affected by all the above systems, we can assume that
the majority of our postural control is unconscious. That’s because 99%
of these systems work without you having to think e.g. reflexes,
breathing, general movement, etc. This is why when you stop thinking
about pulling your shoulders back or bracing your abs… the muscles just
relax and you revert back to your “default” posture.

So now that we know what posture is and what affects it, we’ll discuss
how it becomes “bad” over time.
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CHAPTER 2
HOW DOES POSTURE BECOME “BAD”
We typically think of “bad” posture as being slouched, having an
anterior pelvic tilt, having a forward head, etc. but really it’s having a
lack of movement options or being “stuck” in a certain position.

For example, having rounded shoulders and excessive thoracic

kyphosis is a normal shape humans can get into or create with their
bodies. But it becomes an issue when we cannot get out of that
position. You can pull your shoulders back all day at your desk or
while standing up, but you’ll always find yourself falling back into
that position (I’m speaking from experience).

So when you’re stuck in a position or “bad” posture, it’s usually due to

the nervous system holding your joints there via muscle tension,
though fascia and bone morphology may have an influence depending
on the individual. Many factors such as stress, habit, age, and plenty
more add up to you being stuck in these positions. The nervous
system feels safe and successful there, thus it becomes the new
“default” for you over time. The body then takes this position or “bad”
posture and applies it to other movements such as standing, walking,
squatting, etc. Below are the most common “bad” postures:

Anterior Pelvic Tilt Posture

Swayback Posture
Forward Head and Rounded Shoulders Posture

We’ll discuss these postures in detail soon. But first, let’s talk about
how we can free up the body so that you have more movement
options AKA better mobility, thus leading to better posture.
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CHAPTER 3
HOW TO CHANGE POSTURE
To make relaxed, unconscious changes to our posture we need to
focus our energy on reducing muscle tension around our joints. One
way to do this is by breathing or utilizing the respiratory system.
There’s a lot of bang for our buck here as breathing can influence all
the systems we spoke about in truth #2. Breathing affects our body
by...

Training and strengthening the core (muscular system)

Manipulating the bones and joints of the spine and ribcage
(skeletal system)
Reducing muscle tension and general stress via the vagus nerve
that passes through the diaphragm (nervous system)
Expands and compresses the ribcage and thorax via air pressure in
the lungs (respiratory system)

Breathing essentially makes your body more malleable. The increased

mobility changes we get create a more balanced body via improved,
more symmetrical joint mobility that then shows itself as improved
posture. The goal after increasing our mobility is to load that mobility
through full ranges of motion with strength exercises in order to
cement the great changes we get and keep you in a more optimal
posture.

So we know what affects posture and the principles we will be using

to improve it, but before we jump straight into the exercises, we need
a starting point. We need initial testing for what your posture looks
like and your current mobility.
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CHAPTER 4
TESTING YOUR POSTURE AND MOBILITY
The link below is a bout of tests we’ll use to establish a baseline for your
body. You’ll video your posture as well as some key movements. When
you watch the video back, take a screenshot with your phone at each key
moment. We’ll use the video and the screenshots to identify your specific
posture and your current mobility. This sets you up for success later in
the challenge, so you can select the best posture exercise routine that
fits your body so you can see those true, unconscious improvements I’ve
been talking about.
Testing Follow Along

Once you’ve completed your testing video, move on to the next chapter
to start learning about the different posture characteristics for anterior
tilt, swayback, and forward head.
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CHAPTER 5
IDENTIFYING YOU POSTURE
We’re now to the juicy part of the challenge! We’re going to take your
testing video and compare your posture and mobility to the photos on
the next couple of pages.

Your job is to pick out what posture you have from a side view based on
the photos I’ve provided. You can also use the expected mobility
presentations to more accurately select the posture you have. This won’t
be perfect, but it will assist in you selecting what posture presentation
most closely represents what your body is doing. This is so that the best
exercise routine is provided later in the eBook. I really want you to see
success and not waste your time. So I built out multiple programs with
exercises that fit your individual needs, at least as best I can get in an
eBook format.

So take these tests seriously and then select your posture. Good luck and
check out the flow chart on page 18 for an additional testing walk-
through.

ANTERIOR PELVIC TILT POSTURE SWAYBACK POSTURE FORWARD HEAD AND ROUNDED
SHOULDERS POSTURE
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ANTERIOR PELVIC TILT POSTURE
Posture Characteristics

ASIS is tilted below the PSIS

Potential increase in lumbar curvature
Potential forward lean of body relative
to the ankles

Compare your posture photos to these

figures. Does your pelvis tilt forward and
do you lean forward onto your toes? If
yes, you probably have an anterior tilt
Increased
posture. On the next page, we’ll attempt
Lumbar
to confirm this by looking at your
Curvature
mobility.

PSIS
ASIS

Forward
lean
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ANTERIOR PELVIC TILT CONTINUED
Expected Mobility Characteristics

Cannot complete functional

squat below 90-degrees
Can complete straight leg raise
at or above 70 degrees
Can complete shoulder extension
at or above 45 degrees
Anterior tilt,
Compare your mobility photos to the forward lean,
below mobility tests. If your posture and increased
looks like the anterior tilt photos lumbar
extension
and you have similar mobility, you
probably have an anterior tilt.
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SWAYBACK POSTURE
Posture Characteristics

Pelvis in front of ankles and shoulders

- Can have a posterior tilt in this position
(PSIS below ASIS) as shown to the right
- Can have anterior tilt in this position
(ASIS below PSIS) as shown below
Often presents with forward head and
rounded shoulders
Potentially presents with increased
kyphotic curvature of the thoracic spine

Compare your posture photos to these

figures. Does your pelvis lie in front of your
shoulders and pelvis? If so, you probably
ASIS
have a swayback posture. On the next page PSIS
we’ll attempt to confirm this by looking at
your mobility.

Pelvis in front
of ankles and
shoulders
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SWAYBACK POSTURE CONTINUED...
Expected Mobility Characteristics

Cannot complete toe touch

Cannot complete straight leg raise
at or above 70 degrees
Cannot complete shoulder
extension at or above 45 degrees
Hips in front
of ankles and
Compare your mobility photos to the shoulders
below mobility tests. If your posture with some
looks like the swayback photos and anterior tilt

you have similar mobility, you

probably have a swayback posture.
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FORWARD HEAD AND ROUNDED
SHOULDERS POSTURE
Posture Characteristics

Ear in front of shoulder and/or aligned

with sternum
Sunken chest and/or rounded shoulders Ear aligned
potentially with protruding clavicles with sternum
Potentially presents with increased & in front of
kyphotic curvature of the thoracic spine shoulders
Often presents with swayback posture
Increased
Compare your posture photos to these kyphosis
figures. Does your ear lie in front of your
shoulders with protruding clavicles? If yes,
you probably have forward head and
rounded shoulders. On the next page, we’ll
attempt to confirm this by looking at your
mobility.
 15
FORWARD HEAD CONTINUED
Expected Mobility Characteristics

Cannot complete shoulder

extension at or above 45 degrees
Cannot complete toe touch
Cannot complete straight leg raise
at or above 70 degrees

Sunken chest and

Compare your mobility photos to the increased kyphosis.
below mobility tests. If your posture
looks like the photos and you have
similar mobility, you probably have
forward head and rounded shoulders.
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NEUTRAL POSTURE
Posture Characteristics
Ear, shoulder, ribcage, middle of the
pelvis, and knee are all in a fairly straight
line over the ankle bone (malleolus).

Expected Mobility Characteristics

Can complete shoulder extension at or
above 45 degrees
Can complete toe touch
Can complete straight leg raise at or
above 70 degrees
Can complete functional squat below 90-
degrees
 17
UNEVEN SHOULDERS, HIP HIKE, AND
LATERAL PELVIC TILT
As someone who has dealt with these issues, I wanted to briefly
discuss these postural presentations. These characteristics are
common but require more in-depth testing or assessments that go
beyond the scope of this eBook. But I won’t leave you hanging! Below
are YouTube videos with quick exercises that I think will help you out.

Correct Lateral Pelvic Tilt with One Exercise

Fix Uneven Shoulders With One Quick Stretch

 DOES YOUR POSTURE LOOK LIKE... 18
ANTERIOR PELVIC TILT POSTURE SWAYBACK POSTURE FORWARD HEAD AND ROUNDED
SHOULDERS POSTURE

YES NO YES NO YES NO

REASSESS REASSESS REASSESS

POSTURE POSTURE POSTURE

DOES AT LEAST 1 OUT OF DOES AT LEAST 1 OUT OF DOES AT LEAST 1 OUT OF

THE 3 MOBILITY THE 3 MOBILITY THE 3 MOBILITY
CHARACTERISTICS APPLY CHARACTERISTICS APPLY CHARACTERISTICS APPLY
TO YOU? (E.G. YOU CAN’T TO YOU? (E.G. YOU CAN’T TO YOU? (E.G. YOU CAN’T
SQUAT BELOW 90). TOUCH YOUR TOES). EXTEND YOUR SHOULDERS).

YES NO YES NO YES NO

DO THE ANTERIOR DO THE SWAYBACK DO THE FORWARD

TILT ROUTINE ROUTINE HEAD AND ROUNDED
SHOULDERS ROUTINE

RE-TEST MOBILITY AND CHECK FOR COMPENSATION

OR
CONTINUE ON WITH THE RECOMMENDED POSTURE ROUTINE BASED ON POSTURE CHARACTERISTIC RESULTS
 19
CHAPTER 6
PICK YOUR POSTURE ROUTINE
So we have seen that a postural presentation can have specific
mobility characteristics. This hopefully helped you identify what kind
of posture we might have, but it’s the mobility that we will be
leveraging to make changes to our posture.

So we’ll work to improve your joint mobility and then over time that
improvement will yield a better posture. For example, if you have
anterior tilt and poor functional squat, the exercises used in the
anterior tilt routine should help you begin to squat deeper. Thus
improvement in hip mobility should then have a positive change in
your pelvis’s position in your standing posture.

So that’s the order of operations we’ll follow, but now we will select
the program that will best suit your posture and mobility needs. Again
if you have trouble selecting which posture you have, please refer to
page 18 for instructions. On the next couple of pages, you’ll find your
posture routine that you will follow for the next 7-days.

Program Tips

Do the exercises every day

Do them in the order shown (e.g. 1. Hip flexor decompression, 2.
Hooklying low reach, etc.)
Each exercise has a YouTube link with a detailed video tutorial
RE-TEST YOUR POSTURE AND MOBILITY AT THE END OF 7 DAYS
OR EACH WEEK TO CHECK FOR RESULTS
If you have pain with any exercise stop doing it and contact your
healthcare provider
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ANTERIOR PELVIC TILT ROUTINE
Daily Exercises Sets Reps

Hip Flexor Decompression 2-3 60-90 Seconds each side

Hooklying Low Reach 2-3 3-5 Breaths

Wall Supported Breathing 2-3 3-5 Breaths

Foot To Wall + FFE Split Squat 2-3 8-12 Reps each side

1. Hip Flexor Decompression 2. Hooklying Low Reach

3. Wall Supported Breathing 4. Foot To Wall + FFE Split Squat

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SWAYBACK ROUTINE
Daily Exercises Sets Reps

Angled Piriformis Stretch 2-3 60-90 Seconds each side

Lower Body Banded Traction 2-3 60-90 Seconds each side

Quadruped On Elbows 2-3 3-5 Breaths

Wall Reference Deadlift 2-3 8-12 Reps each side

1. Angled Piriformis Stretch 2. Lower Body Banded Traction

3. Quadruped On Elbows 4. Wall Reference Deadlift

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FORWARD HEAD AND ROUNDED
SHOULDERS ROUTINE
Daily Exercises Sets Reps

Foam Roller Pec Stretch 2-3 8-10 Breaths

Upper Body Banded Traction 2-3 60-90 Seconds each side

Lat Smash Arm Bar 2-3 60-90 Seconds each side

Alternating Dumbbell Pec Fly 2-3 10-12 Reps

1. Foam Roller Pec Stretch 2. Upper Body Banded Traction

3. Lat Smash Arm Bar 4. Alternating Dumbbell Pec Fly

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CHAPTER 7
EXPECTATIONS
This is a generalized program. Not everyone is going to see life-
changing results in their posture and mobility. Many times people
need more specific help with certain exercises or with testing their
mobility and/or posture correctly. But if you can at least test and
execute this program at a C- level of proficiency, you should see some
solid results.

Also, don't be upset if you're not seeing massive changes in just a

week. This stuff does take time and I suggest if you do not see results
in 7 days, then re-run the program. But if you feel you need more
assistance then please consider these two options:

1. My posture-specific programs. I offer the Swayback Solution,

Anterior Pelvic Tilt Solution, and Forward Head and Rounded
Shoulder Solution. Each program focuses on even more range of
motion testing, has a detailed eBook about the respective posture
presentation, as well as a 4-week mobility and strength program
to set you up for success. You can find them here:
https://waughfit.gumroad.com
2. Working with me one-on-one. I offer a paid monthly service that
includes rehab, posture, mobility, and fitness programming. You
can schedule a free assessment at the link here: Free Assessment
For Future Clients
 24
CONCLUSION
I want to thank you for purchasing The 7-Day Posture and Mobility
Challenge. I hope it effectively guides you on your posture journey
and gets you moving well in the gym. Here's to the next 7 days and
after.

Take care,

Kyle Waugh PTA, CSCS, CPT

kyle@waughpersonaltraining.com
waughpersonaltraining.com
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NEED MORE HELP?
If you are struggling with the challenge, then you may need one-on-
one assistance. Though I made this program as detailed as possible,
it's still a generalized program and has its limitations. If interested
please feel free to schedule an online posture and mobility
assessment as a step toward working with me.

Oftentimes dysfunctions, pain, and postural issues require more

individualized interventions. I can provide you with a monthly
training service where we work together to customize a rehab,
posture, and fitness program. Everything is built out to your exact
needs and to push you to the next level of performance.

Scheduling is first come first serve with limited availability.

You may schedule at the link below:

Schedule Your Free Assessment

To clarify, this is for those that need help AND are interested in paid
one-on-one training services. Please do not schedule if you're not
willing to invest. If you have any questions, feel free to email support
at kyle@waughpersonaltraining.com.
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SOCIAL MEDIA
Let's stay in connected! I'm really active on these platforms:

INSTAGRAM
https://www.instagram.com/waughfit/

YOUTUBE
https://www.youtube.com/channel/UCUa-
8Y0_dzKXe97SeVE0fPg

WEBSITE
http://waughpersonaltraining.com
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REFERENCES
Alex Effer - https://www.resilientedu.com/
Bill Hartman - https://billhartmanpt.com/
Postural Restoration Institute - https://www.posturalrestoration.com/
Thomas Michaud - https://humanlocomotion.com/
Zac Cupples - https://zaccupples.com/