The Posture Protocol — 4-Week Reset

For Blueprint readers

Great job fixing your shoulders. Now finish your posture.

The Posture Protocol is a 4-week plan built by a physiotherapist. It helps your neck, back, and hips work together. Simple steps. Clear videos. Real results.

See how it works Why this matters

30-day money-back guarantee

Henri Kraavi — Physiotherapist

Two 30-minute coaching calls on Google Meet

Posture is a stack

When the base and top are not in line, the middle works all day.

Natural spine curves help balance — Your spine has natural curves. They save energy and protect joints.

Line of gravity through the body — Good posture lines up with gravity. Less strain. Less tension.

The hidden chains holding you back

Tight chest, weak back. Head forward. Hips that tilt. These patterns create stiffness and fatigue.

Upper Crossed pattern: tight chest, weak back — Upper Crossed pattern — chest tightens, mid-back weakens.

Forward head posture — Forward head — neck works too hard, feels heavy by afternoon.

Pelvic tilt shapes the whole stack — Pelvis tilt sets the base. If the base tilts, the body has to fight to stand tall.

Full body alignment views — It’s a full body story — neck, shoulders, ribs, pelvis, hips.

How it feels day to day

Neck feels heavy by late day
Chest feels tight when you breathe
Hips and lower back feel stiff after sitting

The fix is a simple plan that helps every link work together.

See the plan

What changes when the chain is balanced

You stand taller without thinking. Your neck feels lighter. Work days get easier.

Everyone is different. Doing the plan makes results more likely.

The Posture Protocol

A guided 4-week reset. Short steps that fit real life.

What you get

2 × 30-min Google Meet calls
Daily email guidance for 4 weeks
Morning: 3 quick moves
Evening: 5 strength & mobility drills
100 short videos linked in a simple PDF
WhatsApp support every day
30-day money-back guarantee

Daily email + PDF with video links.

Join now How it works

Daily email sample — Daily email — simple, actionable steps.

Evening program sample — Evening routine with clear video links.

Four focused weeks

We open what is tight, strengthen what is weak, and help your body remember.

Week 1 — Reset

Free the neck and chest. Find easy range again.

Week 2 — Align

Shoulder blades move better. Head sits back over the base.

Week 3 — Strengthen

Mid-back, deep neck flexors, and core hold you tall.

Week 4 — Lock in

Small daily wins stack up. Posture feels natural.

Real people. Real relief.

Short steps. Big difference.

“Five minutes in and my neck already felt lighter. Did it at lunch.”

Laura — Product manager

“Easy to follow and actually stick to. The blueprint is gold.”

Andres — Developer

“Week 2 and my back doesn’t bark at 4 pm anymore.”

Marta — Student

Exclusive for Blueprint readers

Finish what you started with your reader deal.

€99 ~~€199~~ 50% off with POSTURE50

Use the code at checkout. Your plan starts right away.

Join the program

30-day money-back guarantee • Secure checkout

Common posture types — Many patterns exist. The plan meets you where you are.

Questions

How long does it take each day?

Morning is 3 quick moves. Evening is 5 exercises in about 10–15 minutes.

Do I need equipment?

No. Bodyweight and simple home support are enough.

How are the calls done?

Google Meet. You pick times after purchase.

What if I miss a day?

Your emails and PDFs are yours. You can catch up or shift days.

Is it safe if I have pain?

Routines are gentle and scalable. If pain increases, stop and message me on WhatsApp.

What if I don’t like it?

30-day money-back guarantee.

Start your 4-week reset

You took the first step. Now finish the change.

Stand tall without effort. Feel light through your workday. Move with confidence.

Join The Posture Protocol

Use code POSTURE50 for 50% off.