The Simple Way to Improve Your Posture
… in just 7 minutes a day.
Discover the system of education and simple exercises you perform during your daily activities that improves your posture, strengthens your spine and transforms your body.
✔️ For Back Pain
✔️ For Your Children
✔️ For Your Job
✔️ To Present Better
Welcome to Perfect Posture Online
Perfect Posture Online is a six week postural education program delivered as a self help video series to help busy people to Move Better, Feel Better and Look Better. It teaches you how the system that holds you upright really works, and retrains you so that your habits change naturally without you having to be forever thinking about posture.
It is part of a suite of services we offer in relation to postural education, rehabilitation and balance control.
Hi my name is Tony Tranfield and for nearly 30 years I have been teaching posture as part of the rehabilitation of chronic spinal injuries.
We teach postural re-education in a group class called the Perfect Posture Program where we instruct our students through our postural educational system. For some it’s not possible to get to our practice to see us, so I developed Perfect Posture Online as a postural education system that you can do at home.
Perfect Posture Online is for you if:
You Stand All Day
You Sit All Day
You Lift All Day
You Want to Help Your Children
You Have Back Pain
You Have Neck Pain
You Want Ergonomic Advice
You Want To Present Better
‘I know that I have bad posture…’
This is one of the most common phrases I hear from a patient on their first visit for a back complaint, before they go on to explain about their particular concern. They equate their problem as related to their posture.
But what makes them think that they have bad posture?
Where did their preconceptions come from, and
why haven’t they been able to do something about it themselves?
Frequently they are right, their posture is part of their problem, but not for the reasons they think!
We all have an idea in our heads that our posture is important for our health, and we may even buy an expensive chair and remind our children to sit up straight. But we’ve never been taught what posture really is and how it works…
We Assume that we know about Posture
In days gone by, it was probably less important because we spent a lot more time upright and a lot less time sitting at a desk. But now our sitting lifestyle is having detrimental affects on our health, and more worryingly, our children are not developing the postural support systems that they will need to maintain them throughout their lives.
Posture is something that we’ve always thought we manage ourselves. We think we know what to do but we’re just not doing it, we feel we don’t need help with it, we just need to be more mindful of what we are doing.
If this is you read on, because I’m here to tell you your posture is much more than having good habits. It requires a sound knowledge of how the system that holds you upright really works, and then the right training to ensure that you are applying the right strategy at the right time until it becomes automatic…
The Problem With Being Human
Humans are fundamentally different to other mammals, in that we stand on two legs rather than four. In order to do this we have a very sophisticated postural system, that has two main purposes:
to stabilise us against gravity, and to orientate us to our task at hand.
The ability of us to stand on two legs gives us the capability to do things that no other animal can, like make sophisticated tools, play the piano or perform ballet. It also means that it takes us three years to master walking, and in our later years we must work harder to maintain our stability…
and if stability starts to fail, mobility starts to fail.
The first signs are not falling over – they are the last signs. The first signs are stiffness, in your legs and back, then back pain, then difficulty getting out of chair, shortening in step and then loss of balance.
Posture is fundamental to your ability to lead an active healthy life, and when it starts to fail, you get stiffness, pain and eventually loss of stability and mobility.
The Problem With Being Human
Humans are fundamentally different to other mammals, in that we stand on two legs rather than four. In order to do this, we have a very sophisticated postural system, that has two main purposes:
to stabilise us against gravity, and to orientate us to our task at hand.
The ability of us to stand on two legs gives us the capability to do things that no other animal can, like make sophisticated tools, play the piano or perform ballet. It also means that it takes us three years to master walking, and in our later years we must work harder to maintain our stability…
and if stability starts to fail, mobility starts to fail.
The first signs are not falling over – they are the last signs. The first signs are stiffness, in your legs and back, then back pain, then difficulty getting out of chair, shortening in step and then loss of balance.
Posture is fundamental to your ability to lead an active healthy life, and when it starts to fail, you get stiffness, pain and eventually loss of stability and mobility.
The Problem With Being Human
Humans are fundamentally different to other mammals, in that we stand on two legs rather than four. In order to do this, we have a very sophisticated postural system, that has two main purposes:
to stabilise us against gravity, and to orientate us to our task at hand.
The ability of us to stand on two legs gives us the capability to do things that no other animal can, like make sophisticated tools, play the piano or perform ballet. It also means that it takes us three years to master walking, and in our later years we must work harder to maintain our stability…
and if stability starts to fail, mobility starts to fail.
The first signs are not falling over – they are the last signs. The first signs are stiffness, in your legs and back, then back pain, then difficulty getting out of chair, shortening in step and then loss of balance.
Posture is fundamental to your ability to lead an active healthy life, and when it starts to fail, you get stiffness, pain and eventually loss of stability and mobility
Even more worryingly, our young screen based generation are not developing the postural support systems that previous generations developed through their natural play.
The ‘Tech Neck’ Generation
- 73% of School Age Children (USA) Have Forward Head Posture
- 36% Have severe forward head posture.
- ‘Forward head Posture is developing in early stage school going children’.
- ‘Early screening is an essential aspect to prevent Forward Head Posture’.
- Ergonomic based awareness programs should be organised to sensatise children about the right posture and to indulge them in physical activity’.
Chandoliya et al, 2021
Posture is Deteriorating at the Speed of Technology
For Most of Us it’s a Silent Problem
This is not just a problem for our children. We are spending so much time sitting that it’s becoming a health problem. This increased since the Covid 19 Pandemic of 2020, because as a result we now spend so much more time at home.
73% of university students (USA) present with forward head posture.
(Singh, Kaushal, & Jasrotia, 2020)
64.7% of people who work from home have neck and back pain.
(Moretti et al, 2020)
Posture is Deteriorating at the Speed of Technology
For Most of Us it’s a Silent Problem
This is not just a problem for our children. We are spending so much time sitting that it’s becoming a health problem. This increased since the Covid 19 Pandemic of 2020, because as a result we now spend so much more time at home.
73% of university students (USA) present with forward head posture.
(Singh, Kaushal, & Jasrotia, 2020)
64.7% of people who work from home have neck and back pain.
(Moretti et al, 2020)
Posture is Deteriorating at the Speed of Technology
For Most of Us it’s a Silent Problem
This is not just a problem for our children. We are spending so much time sitting that it’s becoming a health problem. This increased since the Covid 19 Pandemic of 2020, because as a result we now spend so much more time at home.
73% of university students (USA) present with forward head posture.
(Singh, Kaushal, & Jasrotia, 2020)
64.7% of people who work from home have neck and back pain.
(Moretti et al, 2020)
Perfect Posture Principles
Perfect Posture Online teaches you how the system that holds you upright really works, and breaks it down for you into six easy to lean principles.
Why is Perfect Posture Online Different?
The traditional way to teach posture is with movement re-education, strength and flexibility exercises. This is certainly helpful, but the teaching method usually relies on the application of an external idea of what your posture should be, such as ‘sit up straight’, ‘pull your shoulders back’ or activate this particular muscle.
But this means that you are always thinking about what you should be doing, rather than being fully present to your body or to the task at hand.
Ultimately this becomes unsustainable, so you slip back into old bad habits.
Something is missing… we need a better understanding of the postural system, and a better method of application that’s simple for us to implement.
Perfect Posture Online is different in two fundamental ways.
Firstly, it’s a system of education that rebuilds your posture from the ground up in accordance with the way it developed, rather than as a random collection of exercises.
There’s an intelligence and a purpose to it.
And secondly, the purpose is to create stability in your spine, rather than focussing on aesthetic idea of what your posture should be.
This is a very different experience, because your focus is on ‘feeling’ the changes in your body, rather than ‘thinking’ about what you ‘should be’ doing.
…or to put it another way, you are being asked to make postural changes in accordance with how you feel stability in your spine, as opposed to being told what you should be doing. Feeling the changes in your body, is a much more empowering experience.
When you work with your posture’s innate intelligence, the aesthetic changes come naturally, and you move with more fluidity and grace.
Ultimately you get the sense in your body of what it feels like to have stability in your spine, and you start to apply it intuitively and unconsciously when you sit, when you stand and when you move.
It just feels natural.
Without intrinsic change, as soon as you shift back to your orientated task at hand your posture will slip back to its intrinsic character.
Perfect Posture Online, is designed to intrinsically retrain your postural system by working on your stability, so that once you’ve learnt what to do you can focus on your daily tasks without having to think about posture.
This is the Perfect Posture Online difference.
Perfect Posture Principles
Perfect Posture Online teaches you how the system that holds you upright really works, and breaks it down for you into six easy to lean principles.
Principles are a method to a system
Principles are rules on how the postural system works, and they give you the tools to instinctively apply in any situation that you find yourself in.
Posture is a reflex system, it’s designed to work without you thinking about it
The principles of Perfect Posture Online engage your reflex system, and enable you to tap into your body’s hidden wisdom so that it takes care of you as it is supposed to.
Of course, whenever we are learning something new we have to be mindful of what we are doing initially as we are assimilating new information and trying out new ideas. Ultimately the learning needs to become part of us so that we can focus on the productive part of our lives… in other words, it needs to become automatic.
Perfect Posture Online teaches you six principles over six weeks. The principles are easy to remember, and easy to apply in your life.
Take the first lesson below FREE, and apply it throughout your day.
1 Bring Everything in Towards You
4. Breathe Into Your Belly
2. Sit But Don't Sit
5. Lift Your Head, Tuck Your Chin
3. Curl and Uncurl Your Pelvis
6. Create Tension To Provide Support
The Origins of Perfect Posture Online
My Discovery
The origins for this program started back in February 2004, when I had a lady present to me with chronic back pain. Her condition was not unusual for me at the time, I had a reputation for dealing with long term spinal pain conditions and they made up a significant part of my practice.
Just by looking at her I could understand her problem, because she had a big curve in her lower back which was placing a lot of pressure on her lower spinal joints, and to fix her problem we needed to relieve the pressure and improve her strength and flexibility.
So we had a conversation about what we needed to do, and we started a six week program to repair her back. After six weeks she was much better, she was more flexible, she was stronger and she had much less pain…but her posture hadn’t changed.
Thus I knew that it was likely that her pain would return within a reasonably short time frame. And the problem was that whenever I tried to stand her upright…she fell backwards. I can still remember the look of apprehension on her face, as I was supporting her when it struck me that what I was looking at what not a spinal problem, it was a balance problem…
She was standing the way that she did because it was the best way she knew of keeping herself upright, even though it was causing her pain.
Much of the back pain that we suffer with today is the result of a loss of postural control.
Postural control is not a mechanical problem, it’s a neurological problem.
So it was from that realisation that I embarked on postgraduate training in neurological rehabilitation, and in 2009 became a diplomate of the American Chiropractic Neurology Board with a special interest in postural stability.
The Power of Posturography
Studying postural stability requires specific tools, and the tool used in research is computerised posturography. Computerised posturography is like a set of stand-on scales, except that it has very sensitive pressure sensors as feet, and those sensors measure where the centre of your pressure is at any given moment.
This means we can measure how stable you are by how much your centre of pressure changes over a set period of time under specific conditions, and we can vary the conditions to get a detailed picture of your stability and postural character.
The movement that we study is called postural sway. When you are standing normally, you probably don’t feel like you are moving, but in fact you are making continual postural adjustments to stay upright. That movement is postural sway, and it is by analysing its character under different conditions with many people over many years, that the fundaments of Perfect Posture Online were developed.
Are You Prepared To Spend 7 Minutes A Day To Change Your Posture?
The power of Perfect Posture Online is in creating postural stability by applying the six principles throughout your daily activities.
I have been teaching this posture system since 2007 as part of the rehabilitation we do with patients who have chronic back pain. Over this time, it has been refined into a system that is effective, easy to understand and easy to implement.
The biggest challenge has not been making it effective… the biggest challenge has been getting people to do it!
You see everyone is motivated to change their behaviour when they are in pain, but motivation drops when the pain goes away, which is why I make the promise that the program takes only 7 minutes a day for 6 weeks.
So my question to you is this:
Are you motivated enough to spend 7 minutes in the morning working on your posture?
This program is effective, easy to understand and easy to implement, but it does require effort. Changing any habit takes effort, including postural habits. The good news is that because you are changing postural reflex systems, the changes soon become embedded in your nervous system.
That 7 minutes in the morning grooves the principle you are working on into your body, and keeps it front of mind during your day.
For best results I recommend you spend 7 minutes in the evening as well reviewing your exercises and reflecting on how effective you have been during your day. This is really powerful because there are many things you do during your day that are routine. By applying the exercises for the principle, you are working on to those routines which makes for very rapid changes.
Who is Perfect Posture Online Suitable For?
Perfect Posture Online is suitable for anyone aged 8 years up to 80 years. If you are physically incapacitated in some way, there maybe some parts you struggle with. Children under the age of 12 will need guidance, and some older individuals may also need support. This is an education system, not rehabilitation program.
If you are unsure if Perfect Posture Online will work for you, I recommend you take the first lesson and start applying it now!
Perfect Posture Online is not a fitness program.
Perfect Posture Online is an educational program, not a fitness program. It includes exercises for movement retraining, but it does not include strengthening and flexibility exercises, or exercises to improve your postural fitness. This is because everybody is different, and exercises need to be prescribed individually which is not possible to do in this format.
You need to do a postural fitness program that is appropriate for you. Yoga and Pilates or a suitable gym program will work very well in conjunction with the education you receive here.
Alternatively, if you are close to us we offer our own inhouse 12 week postural fitness program which includes the education of Perfect Posture Online plus work on movement re-education, balance and coordination, strength and flexibility.
Can this program really work in just seven minutes a day?
The promise of the program is that it will work if you spend just seven minutes a day on the exercises. Why seven minutes? Because I’ve been teaching this program since 2007, and experience tells me that if I tell you to do twenty minutes exercise a day it’s unlikely you will complete the course, so it has been engineered and tested to work on just seven minutes a day.
You orient yourself to the tasks of your day by spending seven minutes in the morning running through your postural exercises for the principle you are working on
…then you apply them throughout your day.
However, I also recommend you spend seven minutes in the evening reviewing your exercises for the day for the best learning.
Frequently Asked Questions! (FAQs)
How long does the program take?
We recommend you take 7 days to complete each module, and no more than 14 days per module. So the program takes a minimum of 6 weeks, and a maximum of 12 weeks.
I spend hours at my computer for work/study. Is this program helpful to me?
Yes, this program has been especially designed to educate you on how to use your body most effectively in everyday practical situations such as standing, sitting, lifting and general physical activity.
Should I do this program instead of seeking physical treatment for pain?
This is an educational program not a rehabilitation program. It is not a substitute for appropriate medical care. It will however, help you to understand how your postural system works, so you get better results from your care.
What if the course doesn't help me?
This program is an education system on how to use your body in a way that reduces the mechanical stress on it. If, after following this course and instructions, you continue to have aches and pains I recommend you seek professional and qualified help.
Are there other group classes or workshops available?
Not presently, but there will be soon so please watch this space!
What if I'm not happy with the results, or just don't like the course?
That’s ok! We offer a full money back guarantee if having completed and participated in the program as per the instructions, you still feel that you haven’t benefitted from it.
Are the course exercises too difficult or technical for me?
No, the exercises have been specifically put together so that anyone of any fitness or physical level can perform them – from ages 8 to 78! Some concepts can be challenging, because they are built to challenge you! However, you will notice that as you practice the exercises the understanding will come.
I'm not very computer savvy, does this still suit me?
This program has been designed to be very easy to use. It’s simply a case of clicking one button to move onto the next lesson or exercise. Having said that, if you have no experience with computers you may need help at home setting up. You can also do the program from your smart phone or tablet, if you find this easier.
How long will it take until I feel better?
Your situation is unique, and it’s not possible to offer an opinion without a making a diagnosis. What Perfect Posture Online will do for you, is teach you how your spine works and give you the tools to change your postural behaviour so whatever treatment you have, or exercise you do, you can ensure your problems don’t return in the future.
Will doing this course fix my back/neck problems for good?
Once you have a clear understanding of how your spine works and become competent with these exercises, you will move more efficiently and back pain and neck pain will become less likely.
However, if you do not embed these principles into you nervous system and slip back into old bad habits, it’s likely your symptoms will return. That is why we recommend you revisit Perfect Posture Online every 6 months, and also why we give members lifetime access.
What happens if I don't have time to do my daily exercises?
This program has been designed from a rehabilitation program used with hundreds of people. It has been refined over years to make it simple to perform, and to build into your daily life – that’s its purpose! 7 minutes of exercises in the morning to keep the lesson of the module front of mind during your day, then 7 minutes of exercises in the evening to review and refine what you’ve done during your day.
How much support will I get?
Communication will be through the private closed Facebook group where you will be able to ask questions, get help and share experiences and challenges with other PPO members. That is why being a member of this group is essential to getting the most out of this program.
I'm having technical problems signing up.
We”ve made our signup process very simple. Having said that, as with all technology there are occasional glitches. We endeavour to solve all technical issues within 24 hours. We work normal business hours (GMT+10 or AEST), which means that there maybe an initial delay in getting back to you, however signups are always given top priority.
How long do I have access to this course info and videos?
You pay a one-time fee only and get lifetime access. 🙂
The Perfect Posture Online Promise
We offer a full 60 day money back guarantee, if you still feel like you haven’t benefited from Perfect Posture Online after completing each of the 6 modules, and participating in our private Facebook group.
Please note: We do whatever we can to motivate you to reap the benefits of Perfect Posture Online from the moment you start the course.
It’s been engineered to work on Just 7 minutes of exercises in the morning. We include a private Facebook group to answer questions, and encourage you to keep going and emails as you progress through the course.
Joining our private Facebook group is a very important part of the program. Why? Because we’re very confident in the effectiveness of Perfect Posture Online if it’s done correctly, but we also understand there might be challenging times and it can be difficult to stay motivated. So, we’re doing our best to make sure you get guidance and support from our Team to help ensure your success.
After all, our main goal is to help you stay out of pain long-term, and that you are so happy with your results you will refer others to Perfect Posture Online who will also benefit!
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Take your first lesson and start applying it every day.
Practice it every morning and every evening whilst you are brushing your teeth.
Perfect Posture Online works by applying new habits to the routines of your day!
Contact Us
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Visit Us
Beaches Osteopathic Centre
21/20 Wellington Street
NARRABEEN NSW 2101
Australia
Call Us
(+612) 9913 7900
Email Us
admin@perfectpostureonline.com