20th January - 19th February 2023

Join the Fix Your Posture intensive and start your journey to better back health.

Do you feel back pain when you wake up in the morning? Do you sit all day long? Would you like to improve your posture but lack the motivation and organization to do it?

In this course I will give you everything you need to improve your posture and feel better.

You will:

• Strengthen your back muscles
• Get rid of back discomfort
• Improve the health of your spine
• Get a stable balanced posture
• Be more energetic
• Be more confident
• Improve your posture
• Learn how your body functions

+ Get personal advice from a certified Franklin Method Fascia Trainer for the Lower Back

What you'll get:

30 days: 4 exercise classes + 4 exercise routines + 4 informative videos + 4 tasks + 2 private consultations

 

Including: 

• Strengthening exercises
• Helpful tips on how to manage long sitting (working) hours
• Tips on how to efficiently lift things from the floor
• Body awareness practices
• Answers to your questions
• Individual guidance & consultation 

 

Who the program is for? People who....

• want to prevent future back injuries 
• want to feel better in their body
• want to be more energetic and confident
• are motivated to take care of themselves
• want to have strong back muscles
• have back discomfort/pain
• want to feel strong and balanced
• stay many hours sitting
• carry their children a lot
• carry a lot of heavy load

 

Content: 

 

The program features five main parts:

• Private online consultations

You will get a 15-minute private online consultation shortly before the course starts, so we can identify your individual needs and how the program can be most efficient for you. 

Also, you get another 15-min online consultation at the end of the program, so we can find the best way to integrate what you have learned from the program into your daily life. 

Once you book the program, you will receive an email with the booking link. 

• Exercise classes 

Every week, we will have one 30-min exercise class all together, where I will present to you exercises targeting specific area of your back. Here, you can ask all of your questions and share your experiences. All exercises will be determined according to the general condition of the group for a higher efficiency. 

If you miss a class, you will get the recording (available to you for two weeks after the course ends).

The schedule for the online live classes will be determined the week before the program starts. So your schedule matters!

 Usually classes take place on the weekend, often in the later Sunday evening, when everyone has time. However, this will be once again discussed with everyone. 

All recordings will be available to you for 20 days after the course end.

• Daily exercise routine 

In the beginning of each week, you will receive a video exercise sequence, which you will be able to do every day. The length of the exercise session increases with time, gently creating a habit.

There are videos in English and in German.

• Weekly informative videos

You will get your first video on the first day of the program. This video will include your first few tasks and important information. Every next week, except for the last one you will get another video with a small additional task and information that is important in order to improve your posture.
One of these tasks would be a postural self-analysis with my help. We will identify your areas of tension and pain, and focus on these.

• Weekly additional tasks

Together with the informative videos, you also get weekly tasks, that will help you integrate the skills you learn into your daily life. These include things like - managing your healthy work style, building your own exercise sequence, 

Bonus 

As part of the program you receive a 40% reduction off of my private classes within the program length.

 

Schedule: 

Personal Approach

The course will have a limited number of participants, making sure that everyone gets personal advice.
The exercise routines will be prepared specifically according to the participant’s needs.
We will have a direct contact, so you will be able to ask me anything!

The more serious you are, the better results you will get.
As you can imagine, the more strict you are with your homework, the better results you will get. The program is designed with the idea of regular practice in mind; the changes will not be as big if you do not follow the schedule properly.

Do you have an injury?

Injuries are serious body conditions, of which we need to take care. Often our bodies still need movement, but just the right amount. Discussing with your doctor what exercises and movement you should do is the best way to prevent a more serious trauma.

Did you talk to your doctor and they said it is okay to do most movements and exercises? Great! Then, please contact me directly at [email protected] and let me know what you can and cannot do, to make sure I adapt the exercises to your condition.

About me, your teacher

I am Sofiya, a certified Franklin Method Fascial Trainer for the Lower Back and Level 1 Franklin Method Trainer, as well as an experienced back exercise coach.

Four years ago I had a complete spinal dislocation, disabling me from moving freely for about 3 months. Since that injury, I have determined to learn everything I can about the back and back health in order to help others. I have been teaching for the past 3 years a back health class, where I worked with people with all types of postural issues. I am very excited to say that several of my students corrected their postural problems.

Everything we do in class is tested many times over and works! I, myself, had a terrible posture a few years back. But using the methods I will present to you in this intensive, I managed to completely transform my posture and body awareness.