The Lindra Protocol
Protocol.
Four weeks
Then back in the drawer
Edition 01 — 2026
Before you
begin.
The Lindra Corrector is not a fix. It is a reminder. Posture is a habit your body learned slowly — over years of desks and devices and tired evenings.
The corrector interrupts that habit, gently, consistently, for twenty minutes a day. Your job is simply to notice.
This programme runs for four weeks. By the end, the corrector goes back in the drawer — not because the work is done, but because your body has remembered how to do it without help.
There is no schedule to keep up with. Only a shape to come back to.
Fitting your
corrector.
Five minutes, once. After that, you should forget it is there.
Hold the corrector like a small jacket. One arm, then the other. The figure-8 cradle sits at the back of your shoulders, not over the spine.
Reach back and bring the two ends together at the centre of your upper back. The fastening should sit just below the shoulder blades.
Not a pull, not a squeeze. The brace should hold your shoulders gently back, not force them up. You should be able to breathe normally and move your arms freely.
If you forget you are wearing it before your first cup of tea, it is on correctly. That is the only test.
Take it off. Re-check the fit against step three. If anything feels sharp or numb, set the corrector aside and write to us at hello@getlindra.com. We will help you find the right size.
Most of us have been rounding forward for so long that upright feels wrong — even effortful.
This week you are simply becoming familiar with what good posture actually feels like on your body. There is nothing to correct yet. Only something to notice.
Ten slow circles, backwards. Let your chest open. Move like you have all the time in the world.
Sit upright. Gently draw your chin straight back — not down. You should feel a light stretch at the base of your skull.
Clasp both hands behind your back. Lift your chest. Take one slow breath in and out.
When you take the corrector off, notice how your shoulders feel in that first minute. That is the feeling you are training towards. It should feel lighter than usual. Keep it with you.
You have found the feeling. This week is about returning to it.
Posture is not one held position — it is a thousand small corrections. The corrector has been doing that returning for you. This week you will start doing it yourself.
Stand with your back flat against a wall. Arms bent at 90 degrees, pressed to the wall. Slowly slide them up and down. If your arms lift from the wall, you have gone too far.
Place both forearms against a doorframe, elbows at shoulder height. Step one foot forward until you feel a gentle stretch across the front of your chest.
Sit in a firm chair. Clasp both hands behind your head. Gently arch back over the top of the chair backrest. This should feel like relief, not strain.
You will catch yourself sitting forward at your desk or rounding over the bench. That catching — that moment of noticing — is the entire exercise. Every time you return to upright is a repetition. Count them.
Your corrector is a prompt. But what holds posture long-term is not a brace — it is a set of muscles that have been asked to work often enough that they remember.
This week, we ask them.
Sit tall. Draw your shoulder blades together as if you are trying to hold a pencil between them. Your chest should naturally lift as you do it.
Sitting upright, drop your right ear toward your right shoulder. Place your right hand gently on your left temple — do not pull. Switch sides. Move slowly.
Lie face-down on the floor or a firm bed. Arms stretched out in front of you. Gently lift your arms and chest off the surface. Keep your gaze down — do not crane your neck upward.
Your upper back may feel mildly fatigued toward the end of each day. That is the correct muscles doing their job. It should feel like use, not pain — if anything feels sharp or uncomfortable, ease back and check your fit.
The corrector has been doing its job. Now you do yours.
You will reduce your wear time this week — not because the corrector has failed, but because it has worked. The muscle memory is forming. The habit is there. The corrector is simply a scaffold; this week, you begin to take it down.
Rolls, wall angels, scapular squeeze. By now, your body knows this sequence. Trust it.
In front of a mirror if possible. Watch your chin travel straight back — not downward. This single movement, done daily, will do more long-term work than the corrector alone.
Stand with your back against the wall — heels, hips, upper back, and head all making contact. Walk away and carry that shape with you for as long as you can. That is your target.
You are not reaching for the corrector for relief. You are checking in with it the way you might check a watch — to confirm what you already know.
The corrector goes back in the drawer.
Not in the bin. In the drawer.
Keep it for a season of heavy desk work, a long flight, or whenever your shoulders need reminding again. It will be there when you want it. But your body will not need it the way it did four weeks ago.
Posture is not something you fix once. It is something you return to, again and again, until returning is the easier thing.
You have done the hard part.
- Shoulder sequence.2 min
- Chin tuck, standing.1 min
- Wall stand.30 sec
The whole programme,
on one page.
Four weeks. Twenty minutes. Then it goes back in the drawer.
Ready to start the four-week Method?
One carefully-chosen posture corrector. A 28-page PDF guidebook and 28 daily morning emails. Arrives with a printed four-week Method card. Ships to Australia.
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