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POSTURE BOOST
& BACK HEALTH
20-DAY CHALLENGE

Get ready to stand taller and feel stronger as you develop spine flexibility, and strengthen your back, knees, hips, glutes, legs, and arms—a complete rebalancing of your entire body.

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IMPROVE YOUR POSTURE &
BACK HEALTH NOW!

Join Miranda Esmonde-White, a healthy aging expert and New York Times bestselling author of Aging Backwards for an exclusive 20-day challenge that is all about improving posture and back health. Good posture has the potential to keep us vibrant, maintain our overall health, and give us the pleasure of experiencing a high quality of life. With a flexible, mobile spine and strong back muscles to support it, we have the freedom to do what we love with ease.

Get ready to stand taller and feel stronger with daily 23-minute workouts from her latest season of Classical Stretch on PBS, that will completely rebalance your body and rejuvenate your mind as you move to the flow of beautiful music – while taking in luscious garden and scenic mountain views!

About this Challenge

Streaming on
Essentrics TV

18 episodes of Classical Stretch with
creator, Miranda Esmonde-White
2 live classes with co-founder
Sahra Esmonde-White
LEVEL: All levels
PACE: Slow to medium
LENGTH: 20 days


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Included in your Streaming Membership:

400+ workouts for all levels, ranging from 10 to 60 minutes
Weekly live classes with Miranda and other instructors
Health challenges and programs from 5 to 30 days
Stream from any device with our apps
Educational features, tutorials and documentaries
Exclusive content accessible only to members

Discover the 18 Episodes

EP.01 FULL BODY ALIGNMENT

Proper alignment allows us to use our body the way it was designed to be used – without putting additional pressure or strain on the joints, muscles, or spine. In just 23 minutes, this all-standing workout will improve your posture and balance, increase your range of motion, and relieve aches and pains while strengthening your entire body.

EP.02 HAMSTRING STRETCHES

Did you know that having healthy, flexible hamstrings will improve your overall posture? Your hips and hamstrings directly impact your pelvis and back. This 23 minute Classical Stretch workout will strengthen and stretch your ribs, shoulders, and back while liberating and rebalancing your hips and hamstrings so that you can stand taller and sit straighter.

EP.03 UPPER BACK STRENGTH

Get a strong, flexible upper back in this full body Classical Stretch workout. The standing exercises will help improve your posture and stretch your chest muscles. The floor exercises will strengthen the stabilizer hip muscles, and the isometric sit-ups will work the entire torso to help you gain a strong, flexible back.

EP.04 IMPROVE YOUR POSTURE

Unlock your spine by stretching and lubricating connective tissue in your back, chest and core. By gently and effectively working on your range of motion, your joints in your spine, hips and feet will feel liberated, making you feel taller. This beginner, full-body workout is a great way to improve your posture at your own pace.

EP.05 LEG TONING

Release joint tension and activate the stabilizer muscles in your core and legs, while you stretch and strengthen all 650 muscles and tone your lower body. By working gently yet effectively, you’ll also liberate your hips, which will help improve your gait and balance. This full-body standing and floor workout will leave your body feeling energized throughout the day.

EP.06 UPPER BACK & POSTURE

Increase your range of motion in your hips and shoulders to strengthen your upper back and improve your posture. In this episode specific isolation exercises are done to stabilize muscles and joints, and correct imbalances due to weaknesses that often occur after an injury or a sedentary lifestyle. Combined with large sweeping movements, this rejuvenating workout will rebalance your body, liberate your shoulders and improve your overall posture.

EP.07 BACK PAIN RELIEF

Moving the spine in all directions, the way it was designed to move, can help reduce back pain. In this easy-to-follow standing and barre workout you’ll relieve tension in the lower back with posture and hip isolation exercises. Plus you’ll release, stretch and strengthen your psoas and hamstrings to help keep you pain-free!

EP.08 CALF & KNEE

Join Miranda for an all standing, neuromuscular workout. Through gentle and controlled movements, and imagery designed to engage your mind, your body including your knees and calves will be stretched and strengthened to help prevent injury. As an added bonus, you’ll also work to increase your hip’s range of motion, which will help you move faster and more easily throughout your day.

EP.09 SPINE STRENGTHENING

Strengthening the spine reduces stress on the spinal discs and joints, protects against injury and is one of the best ways to prevent back pain. Featuring standing and floor work, this rejuvenating workout will help develop a stable and aligned spine by strengthening the entire core musculature, from the abdominals to the entire back. With a strong back, you’ll feel liberated and able to perform daily tasks with ease.

EP.10 FULL BODY WORKOUT

Rev up your body with this zero impact, cardio workout that won’t stress your joints. This all standing, invigorating workout features exercises that tone your abs and strengthen your hips. The flowing rotational movements will unlock your joints, improve your circulation and give you that after workout glow.

EP.11 GLUTE & HIP STRETCH

Work from head-to-toe as you stretch the entire body in this feel good Classical Stretch workout. Through twisting the spine you’ll liberate your upper body and shoulders. Through finger exercises you’ll relieve neck and shoulder pain. As you continue with barre work, you’ll release tension in your hips and spine so that you can stretch and strengthen your glutes and hamstrings.

EP.12 SPINE FLEXIBILITY

Working your spine through flexion, extension, lateral and rotational movements will help you gain greater flexibility in your spine and also your neck and hips! With this energizing standing and floor workout, you’ll stretch tight glutes and hamstrings, which will liberate you spine too. Plus, there are exercises for ankle mobility to help increase your walking and running speed.

EP.13 GLUTE TONING

Powerful glutes play a key role in how efficiently your body moves. Keeping them toned and strong can relieve back pain and prevent injury. You’ll also work on feet and hip alignment, and move in ways to increase your range of motion in this Classical Stretch episode. Perfect for beginners, the easy-to-follow full body movements will keep you energized throughout your day.

EP.14 HIP STRENGTHENING

Learn to exercise slowly yet powerfully to strengthen your entire body! In this all-standing workout, Miranda shows you how to work through the muscle chains of the legs to get stronger hips. Plus, arms, hands and wrists are stretched to improve posture and relieve neck pain. This episode is great for those who want to improve their strength and overall health.

EP.15 ZERO IMPACT CARDIO

In just 23 minutes, experience the exhilaration that comes from freedom of movement, better posture, increased stamina, and a renewed sense of vitality! Zero impact means you always have one foot firmly rooted to the ground, allowing you to enjoy the benefits of a heart-pumping workout without pressure on your joints. Join Miranda as she guides you through a series of dynamic sequential exercises designed to refine your alignment and build your core, giving you the power to move through your day with ease. A final cool down will leave you feeling like you are floating on air.

EP.16 HIP & GLUTE STRENGTHENING

Join Miranda for this targeted no-impact workout designed to stretch and strengthen the gluteus muscles by rebalancing the entire body. In just 23 minutes, you will learn to decompress the hip joints by releasing chronically tight hip flexors - allowing you to properly activate, strengthen and tone the largest muscle group in the body (which will help burn more calories!) Easy to follow and moderately paced, this standing and floor glute-centered workout will leave you feeling strengthened, freer in the joints, while improving posture and alleviating pain in the lower back, knees and hips.

EP.17 IMPROVE YOUR BALANCE

The importance of aligning and strengthening your hips and feet to improve your balance is emphasized in this full-body, Classical Stretch episode. Balance can deteriorate as we age but just like muscles, balance can be stimulated, enhanced and improved through engagement. In this workout you’ll strengthen your core and hips to improve your balance and posture, which help you move securely and stay injury-free.

EP.18 WAIST TONING

Enhance your sense of body awareness and work at your own pace as you dynamically stretch to strengthen your abs, tone your waist and increase flexibility in your legs, hips and spine. This full-body workout loosens and lubricates your muscles and connective tissue, and is perfect for beginners and veteran Classical Stretch students- no matter what age.

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