Postural training online 4 free

Below, you have self-care of the lymph, fascia and four simple postural exercises that helps with stability and the lymphatic flow. It may be good to start with for those who have experienced a lot of stress or have some of the symptoms described below.

You also have 4 steps with 16 postural exercises that you can try from home to learn more about postural training. This is basic exercises that you should be able to do and can be part in a first visit.


Self-care of lymph, fascia & posture
A new concept for self-care at home

Below you have postural exercises, self-care of the lymph and how you can change your diet.

  • The lymphatic and fascial treatment removes blockages and creates a well-functioning lymphatic flow. The lymphatic system accounts for 1/3 of our immune system.

  • The postural exercise creates good posture and maintains lymphatic flow. A good posture reduces muscular imbalances which are often the cause of pain.

  • The dietary compendium helps you to have a healthier diet. You gain an understanding of how you can do it and why it is good. Stomach and intestines account for 2/3 of our immune system.

When the lymphatic system works well, waste products are transported away, the immune system is strengthened and your connective tissue is cleansed. A healthy connective tissue is elastic and flexible. The fascia acts as a body sock that holds us together and protects us. A good diet gives these system building stones to better function.

You can download compendium with self-care and more information below. Alternatively, watch the two videos how to do the exercises and self-care of the lymph and fascia. (The videos are for now in swedish, coming in english)

Common symptoms of poor lymphatic flow:

  • Difficult to lose weight though
    you eat and exercise right
  • Recurrent colds
  • Call hands and feet
  • Stiff and body aches
  • Tender and easy bruising
  • Cellulite
  • Pain that moves around the body 
  • Bloat and fluid-filled body
  • Recurrent sinus infections
  • and urinary tract infections
  • Chronic fatigue
  • Cramp

Postural Training online
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Here you get to try different exercises that can help you get a better posture and reduce your muscular imbalances. There are many simple basic exercises that can do a lot of good with simple means. 

Read through the text below before you start training. 

To do the exercises you need the following:

  • Chair
  • Wall
  • Yoga pillow or something similar
  • Yoga belt or a stiffy belt

Recommendations: Each exercise is preparing the body for the next step. So, follow the steps and do the exercisers in a given order for optimal effect. Note that this is only a selection of exercises for general imbalances and not complete programs. This does not mean that it helps your particular problems, but very often they give results. 

How should the exercises be done? Do the exercises calmly, softly, slowly and focused. Do not forget to breathe. What people usually do wrong is that they do it to hard and too quickly. Pressure should be very soft, think 15% of your maximum strength, as we work neurologically and not muscularly with many of the pressure exercises.

How often? For long-term results, feel free to do the exercises 2-4 weeks at least 3 times a week. Tip: put together the steps you feel you get the most effect from and repeat them. Drink a glass of water both before and after starting. Water balance is important for our body and can affect the effect of exercises. If it hurt: Stop. No exercises should hurt.

If you have major imbalances, it is recommended that you book an appointment for an individual visit. You probably need customized programs where we test out which exercises you should have and in what order. In addition, treatment may be needed to get the full effect on the exercises. Good luck and hope you have fun with the exercises!

Before you start - Activation exercises for stabilisation

The activation exercises are good tools to have with you through life. They have many functional areas. The reason they come first is so that you understand when they can be good to do. The exercises help to stabilize the body and balance muscular imbalances. This is especially good for unstable pelvis, poor balance and the experience that the body feels shaky, heavy or weak. 

Activation exercises combined with other training: If you feel shaky, heavy or unbalanced from any of the other exercises, you can go back and do the activation exercises to stabilize the body. This also applies if you do other training. 

Activation exercises combined with treatment: During treatment, tension often releases and then we can become unstable even if it feels nice and relaxed for the moment. The exercises help to give the treatment a better effect and reduce the risk of the tension returning. 

Have you had a lot of problems with exercises in the past? The more stress a body is exposed to, the more reactive it can become. Reactive means that the body easily goes into defense mode when doing exercises it is not ready for. Then you may feel tense, have cramps or pain. These exercises then help, otherwise an individual visit is recommended where you get tailored exercises and also the treatment that your body needs. 

To think about: The activation exercises are neurological, they help to get a better communication in the body. Therefore, we get a better effect with very light pressures. It is not a muscular exercise where strength is important. 

All exercises must be performed slowly, gently and nothing should hurt. You need a stiff belt and a yoga block or similar. Exercises are done with 10 repetitions.

Step 1: Straighten feet, legs and hands

Many people today walk with their feet out. Depending on where our feet point, it affects the entire chain up in the body. When we straighten the feet, many can experience improvements in problems such as heel spurs, plantar fasciitis and halgus valgus. Many times pronation can be due to the position of the foot not being optimal and not just to the fact that the foot is weak. 

We want the feet to be positioned with approximately the third toe straight ahead. To the uninitiated, it may feel that the feet are slightly inwardly rotated. 

The arms should lie along the side of the body. If we see the back of the hand, the shoulder or arm is often in a position that is not optimal for our function. Shoulders that are locked forward can create back and neck problems. 

These are four exercises to straighten the feet and also release tension in the arms so that the shoulders and hands can get into a better position.

Step 2: Create a straight and mobile hip

Most people today walk around with a crooked hip. You may have been told that one of your legs is longer than the other.

These are four exercises that will help you straighten your hip and create better mobility and function. Straightening the hip can also help tense shoulders, stiff backs and a forward-bent body. A common problem is that the hip flexors don't do what they should. They are often hyperactive and weak. Then it's common to have compensations that create sensations in the back and tension and tenderness on the side of the glutes. It can also be very tender on the inside and outside of the thigh if you press on that area (this is often a lymphatic and fascia problem as well).

A common compensation is the front thighs which can pull the hip into an incorrect position. When we activate the muscles that the thigh compensates for, it is easier for the thigh to release tension and the stretch has a better effect.

Step 3: Unlock the arms and shoulders

Sometimes our arms can get locked in a forward position and make it difficult to get the shoulders in place. This can create both neck pain, tense shoulders, lock our thoracic spine and make it harder for us to breathe. Then it is good to "unlock" the arms.

To unlock the arms and get them in a better place, it is good to do it in a certain order. However, what we need may be different. Some need more stretch and others more activation. If no stretch is felt in the exercises, move on to the next exercise. Probably other exercises are needed or this is not where the imbalances are located even though it may look that way.

If we have had problems for a long time, it is also common to have lymphatic problems where the connective tissue and lymph do not want to let go without extra help. Then try doing lymphatic self-care, which is at the beginning of this page.

Step 4: Soften a stiff thoracic spine

It is increasingly common that we are both stiff and weak in the thoracic spine. When we get a stiff thoracic spine, we often find it more difficult to turn our head and to breathe. The shoulders, neck and back become tense and we can get headaches. It is also not optimal for the functioning of the organs that there will be less space, poorer mobility and circulation.

The shoulder blades should act as an anchor and help with the movement of the arms. When the shoulder blades are weak or have poor function, it is common for us to tighten our shoulders instead of compensating and then find it difficult to relax the upper body.

These four exercises help soften the thoracic spine and create better mobility and function in the shoulder blades.