THe Posture Power Program
Posture that holds up on its own.
A physician-designed program you follow at home, a few minutes a day. Six weeks that ease tight shoulders, wake up your core, and strengthen the muscles that keep you upright — so standing tall stops being something you have to remember.
How the program works
Six weeks, from slouched and stiff to strong and tall.
You follow it a few minutes a day, in order, so you’re never guessing what to do next. Knowing the moves is the easy part. This is the plan that gets you doing them.
Release what pulls you down.
The first weeks focus on undoing the desk-day pattern. Foam rolling and gentle mobility open your chest, shoulders, and upper back, so standing tall starts to feel natural instead of forced.
Strengthen what holds you up
Then you build. Superband rows, pulls, and core work strengthen your upper back and trunk — the muscles that keep your posture where you put it. The challenge climbs gently every two weeks. This is the part quick fixes skip.
Make it your new default
The final weeks bring it together, so good posture stops being a correction and starts being how you carry yourself — at your desk, in the gym, and everywhere else.
Designed by a doctor
Designed by a physician. Not an online fitness guru.
The Sporty Doctor App is designed by Dr. Kristina DeMatas, DO, a board-certified Sports Medicine and Family Physician who sees and treats these exact issues in clinic every week. These are the same kinds of movements Dr. D recommends to her patients who want to stay active without overdoing it.
What You get
Everything the program includes.
This is a guided program, not a pile of exercises to figure out. Every session, rest day, and reminder is planned for you. You just show up.
Follow-along video
Clear video for every move, so your form stays right.
Short sessions
A few minutes each, a few times a week.
Flags what to skip
The app marks moves to skip if your neck or shoulders are cranky.
Session reminders
A gentle nudge keeps you on track between sessions.
Minimal equipment
A superband, a foam roller, and a wall. That’s the whole kit.
A plan, not a guess
Every session is set for you. Open it and go.
What Sporty Doctor Members Say
Sporty Doctor helped me avoid knee surgery
My knee pain was bad enough that I scheduled replacement surgery. Staying consistent with Sporty Doctor’s exercises made the pain disappear within a few months. I cancelled the surgery and never needed another cortisone shot.
Eased frozen shoulder, back to surfing
A developing frozen shoulder left me unable to reach behind me or enjoy swimming and surfing. Sporty Doctor’s clear, consistent exercises improved my mobility within weeks. I’m now fully recovered and back to both, pain-free.
Regained Mobility for paddle boarding
ain and limited mobility were making paddle boarding harder to enjoy. Sporty Doctor’s routines built my mobility, balance, and strength without an intimidating fitness program. Now I feel stronger, mobile, and confident on the water.
Individual results vary. Sporty Doctor is exercise programming, not medical treatment. See our Medical Disclaimer.
Workouts You Can Actually Do
Built for desk-stiff days.
You don’t need a gym, long workouts, or great posture to start. It begins with manageable movements and progresses gradually, with clear guidance on what to do and what to ease off when you’re stiff. Start where you are. Progress at your pace. Actually stick with it.
“I sit all day — I’m starting from zero.”
That’s exactly who this is for. The early sessions are short and gentle, and you work at your own pace.
“I’ve tried to fix my posture before.”
Reminders to sit up straight don’t last. Strengthening the muscles that hold you upright does — and that’s what this builds, step by step.
“I’m worried I’ll make my neck or back worse.”
The early routines are gentle, and the app flags moves to skip when something’s sensitive, so you can work around it.
“I never stay consistent.”
Your routine is already organized in the app. Open it and follow the next session.
GEt Started
The complete plan, for $39.
This $39 purchase unlocks the complete Posture Power program inside the free Sporty Doctor app. All six weeks, every follow-along video in the program, and the guided, week-by-week plan.
BEfore You Buy
Everything you want to know first.
Your move
Give your posture a real plan.
Stop reminding yourself to sit up straight. Start a guided six-week plan that releases the tension, builds the strength, and makes standing tall your default.
The Sporty Doctor app and this website provide general fitness and educational information and are not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or a qualified health provider before beginning any exercise program, especially if you have a medical condition or injury. Stop and seek care if you experience pain beyond normal muscle effort. See our full Medical Disclaimer.