10 Easy to use back saving tips to help reduce or eliminate back pain and to aid in posture correction. Back pain is the second most common reason for a doctor visit next to the common cold. Simple tips like these can help improve your posture, prevent back pain, and keep you out of the doctors office.

1. The World’s First Back Strengthening & Posture Correction Exercise Machine.
Beyond the Curve LLC (BODY-ALINE)
180 South Western Ave (Suite #180)
Carpentersville, IL 60110
www.improveposturenow.com
www.bodyaline.com
888-901-4616
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2. MOM WAS
RIGHT… IT’S
TIME to QUIT
SLOUCHING!
The Following are 10 Back Saving Tips You’ve Never Heard Before.
Integrate Them Into Your Daily Life & You Will See & Feel a Difference!
#1. Elevate Your Computer Monitor
Looking down at your computer screen causes "Forward-Head"
posture. Use your computer time to reinforce good posture by
elevating your screen to eye level or slightly above. A firm stable
surface such as large book(s), a milk crate encased in a towel or
fabric (for decorative purposes) or a store bought computer
monitor stand (shown in picture) will easily support your monitor
& help you maintain the natural “S” curve in your neck. Now you
can restore good posture while working on the computer instead
of ruining it. Enjoy!
#2. The “After Shower” Towel Stretch
Constant slouching tightens your chest & shoulder muscles,
which draw your spine forward. Stretch these muscles after a
hot shower by grasping the ends of your towel & placing it
behind your head as shown. Then pull the towel with each
hand to stretch each side. You should feel a nice stretch
toward the front of your shoulders (between your shoulders
& chest). Don’t over do it. You should not feel undue pain or
discomfort with this stretch. If you do, don’t pull so hard.
Copyright 2013. Beyond the Curve™ LLC. All rights reserved.

3. #3. The “Bridge Stretch” on an Exercise Ball
Constant slouching shortens your abdominal wall, which draws your spine forward. Stretch
these muscles by carefully lying over the top of an exercise ball with your feet apart & palms flat
on the floor as shown (if you have trouble balancing, use a wall or person to stabilize your feet).
Gently roll the ball back & forth (just a few inches) to stretch. As the ball rolls, maintain your
balance. If it’s uncomfortable, then attempt the movement with palms slightly off the floor.
#4. Use Your Body Evenly During Daily Activities
Humans are creatures of habit. We tend to do the same things, in the
exact same way, all the time. For example, do you always hold your cell
phone to your right ear? It may not seem like much but a lifetime of the
same repetitive motion can create muscle imbalances that ruin spinal
alignment. Your body has two sides, so use them equally. In other
words, don’t do the exact same thing in the exact same way all the time.
It may be challenging at first but stick with it & you'll feel the difference.
- Alternate hands when using your cell phone.
- Alternate hands that grip the steering wheel while driving.
- Alternate the left-hand/right-hand placement of your computer mouse.
- When doing repetitive tasks at work or home, switch hands frequently.
- If you're always carrying a child or purse on one side of your body, switch sides.
#5. Stretch Your Neck on the Corner of Your Bed
To maintain the natural S curve in your neck, simply lie on
your back over the corner of your bed. Position the base of
your neck directly on the corner (as shown) then relax &
breathe into the stretch. With each exhalation, you should
become more relaxed & feel progressive stretching in the
front of your neck. As your neck muscles loosen, your head
will tilt further & further back. As this occurs, relax further
into the stretch by loosening your jaw (opening your mouth).
Hold this stretch for just a few minutes at first then stop the
session. As you become more comfortable, gradually add
more time per stretching session up to 15 minutes.
Copyright 2013. Beyond the Curve™ LLC. All rights reserved.

4. #6. The “Tie Your Shoes” Stretch
Common contributors to body misalignment are chronically tight IT
Bands. These are the tough fibers that run along the outside of each
leg. IT bands are chronically tight on almost anyone who has a
postural issue. A simple stretch can be done whenever tying your
shoes. While sitting, place one leg over the other as shown. Then
press down on top of your knee to feel the stretch toward the outside
of your hip joint. Reverse leg positions & repeat. If it’s too painful then
ease off the downward pressure that’s being applied with your hand.
#7. Periodically Lie on Your Stomach
When watching TV, reading, using your laptop or playing video games, periodically lie on your
stomach. Although this position may be uncomfortable at first, it has tremendous benefits.
Notice the alignment of your spine in this position: an exaggerated rearward curve. Over time,
this form of stretching & "passive exercise" helps maintain the natural curve in your spine. You
can also try the “Cobra Stretch” as shown (picture lower right). Ease into the Cobra…
#8. Neck Exercises Against the Headrest of Your
Car
Restore the natural “S” curve to your neck by exercising the
muscles in the back of your neck that help keep your head
upright. While sitting in traffic (but NOT while driving), position
your head in the neutral position as shown (top picture). Then
press the back of your head directly into the headrest 10-15 times
as shown (bottom picture), then rest. Your head should only be
moving about an inch for each thrust along an imaginary parallel
line. The cushion of the headrest provides sufficient tension for
the exercise. This movement is very slight, but you should feel a
burn in the muscles in the back of your neck. If the car next to
you notices what you’re doing, gently look at them & smile. :)
Copyright 2013. Beyond the Curve™ LLC. All rights reserved.

5. #9. The “Draw Bridge” Method of Carrying Heavy Objects
Most people know to "bend at the knees & not the back" when lifting heavy objects but how are
you supposed to carry the object? Instead of hugging it close to your chest & slumping forward
as shown (picture lower left), try this method: start by forming your hands into a "C" shape (like
a clamp) & position them along the edges of the object while maintaining firm fixed tension in
your hands. Don't squeeze your hands; just keep them tense enough to maintain the “C” and
control the object. Next, with your hands "clamped" and affixed securely along the edges of the
object, slowly relax your arms at the elbow, which causes them to straighten like the cables of a
drawbridge. At this time, trust your upper body's natural reaction to lean back slightly as your
arms straighten in front you. Your upper body does this in order to counter-balance the weight
in front; let it because this reinforces good posture. Then, while leaning back slightly, contract
your lower back muscles & walk slowly to carry the load with head tilted up.
This method
assures good
upright posture to
prevent injury &
allows you to carry
heavier loads for
longer distances w/
less fatigue.
#10. Use the BODY-ALINE!
The BODY-ALINE is the world's first
back strengthening & posture
correction exercise machine.
Now, in just minutes a day, 3-4
times per week, you can strengthen
your back & realign your spine in 1
easy motion w/out changing clothes or breaking a sweat. Just have a seat, hold onto the grips,
lean back & rotate your arms. That's it! The BODY-ALINE stretches & strengthens postural
muscles to realign your spine, while providing a therapeutic back massage. The targeted
exercise motion is so effective, you’ll literally stand-up taller every time you use it! Poor posture
is not only the proven root cause of most back pain; it makes you look tired, frumpy, old, and
accelerates the symptoms of: arthritis, osteoporosis, carpal tunnel and chronic fatigue. In short,
using the BODY-ALINE for just a few minutes a day is one of the most cost & time effective
investments you can make for your overall health. Click on the links below to get started!
START YOUR RISK FREE 30-DAY TRIAL TODAY!*
www.improveposturenow.com
www.bodyaline.com
Copyright 2013. Beyond the Curve™ LLC. All rights reserved.

6. * RISK FREE TRIAL: As stated on our websites, the risk free trial allows you to purchase the BODY-ALINE risk free for 30 days
and if you’re not satisfied, you may return it within 30 days of its arrival date for a full refund on your payment and we'll
reimburse you for the cost of return shipping. This is the best offer in back and posture care today! Most back care & posture
correction products offer a risk free trial where you pay return shipping. That's not risk free! We're the ONLY company that
stands behind our product 100% by paying return shipping if you're not satisfied. We can because it works. Finally… you have
nothing to lose but that slouch. NOTE: This outstanding risk free trial offer is active and available on the publish date of this E-
book, however, BODY-ALINE reserves the right to change this promotional offer at any time. The most current offer is always
reflected on our website. Only active promotional offers (which means offers currently stated on our websites) will be honored
at the time of sale.
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