Stand Up Str8 Support Center
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Start Here: How to Use Your Stand Up Str8 System
Thank you for purchasing the Stand Up Str8 Middle Back Strengthening System.
Watch the Start Here video before using the release tool, performing the stretches, or using the Stand Up Str8 device. It will show you how to begin, follow the steps in the correct order, and avoid common mistakes.
First, learn the movement. Then reduce tightness, improve movement, and strengthen the muscles that support your shoulder blades and posture.
How the Stand Up Str8 System Works
The Stand Up Str8 system is designed to work in three steps:
1. Release
Use the release tool to reduce tightness in the muscles that may be affecting your neck, shoulders, and upper back.
2. Stretch and Mobilize
Perform the recommended stretches and mobility movements to improve movement through your chest, shoulders, neck, and upper back.
3. Strengthen
Use the Stand Up Str8 device to strengthen the muscles between and slightly below your shoulder blades.
The order matters: release tightness, improvement movement, then strengthen.
Your First Session: What to Do First
Keep your first session simple. The goal is to learn the movement—not to exhaust yourself.
1. Learn the Movement
Practice gently moving your shoulder blades back and slightly down without the device. Keep your neck relaxed. Perform 5 repetitions with 5-second holds.
2. Release Tightness
Use the release tool on the recommended area for 30 seconds to 2 minutes. Use comfortable pressure and avoid sharp pain.
3. Stretch or Mobilize
Perform the recommended stretch or mobility movement slowly and within a comfortable range.
4. Strengthen and Stretch
Put on the Stand Up Str8 device which is equipped with the light resistance band for starting out. Perform 5 slow repetitions with 5-second holds. Stop if you begin shrugging, arching your lower back or feeling the exercise mainly in your neck or arms. When finished, perform the stretch for the middle back.
Control comes first. Resistance comes second.
Set Up your Stand Up Str8 Device
1. Learn Your End Position
Without the device, gently move your shoulder blades back and slightly down, as if placing them into your opposite back pockets. Think about lightly squeezing a pencil between your shoulder blades.
Notice how far you can move and how that end position feels.
2. Put On the Stand Up Str8 Correctly
Slide your arms through the loops and position the yellow pad across the front of your upper chest.
Make sure the Stand Up Str8 label on the yellow pad faces forward and both buckles face forward.
3. Adjust the Straps
Repeat the same shoulder-blade movement. Adjust the straps until you can reach the same end position you reached without the device, but only with controlled effort.
If you cannot reach that position, lengthen the straps. If you reach it too easily, shorten the straps.
4. Check the Tension
The tension is correct when you can just reach your natural end position without shrugging, arching your lower back, or pulling mainly with your elbows.
Same range of motion. More effort. Full control.
Where Should You Feel Stand Up Str8 Working?
You should feel the muscles between and slightly below your shoulder blades working. As you continue the repetitions, that area may begin to feel tired or develop a mild muscular burn.
You should not feel the exercise mainly in your neck, upper shoulders, front of your shoulders, arms, elbows, or lower back.
If you feel the exercise in the wrong area:
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Lower your shoulders away from your ears.
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Move your shoulder blades back and slightly down.
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Keep your upper arms relatively vertical.
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Avoid pulling your elbows backward.
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Reduce the resistance if necessary.
If the device digs into the back of your upper arms, you are probably pulling backward with your elbows instead of moving from your shoulder blades.
The effort should stay in your middle back—not your neck, arms, or lower back.
Common Mistakes to Avoid
1. Skipping the Release Step
If an area feels tight or restricted, use the release tool before stretching and strengthening. This can make it easier to move correctly.
2. Using Too Much Resistance
Start with the resistance band already attached and keep the straps slightly longer. Too much resistance can cause you to shrug, arch your lower back, or use the wrong muscles.
3. Pulling Back With Your Elbows
Keep your upper arms relatively vertical and your elbows under your shoulders. Move your shoulder blades back and slightly down instead of driving your elbows backward.
If the device digs into the back of your upper arms, you are probably pulling too much with your elbows.
4. Shrugging Your Shoulders
Keep your shoulders away from your ears. If you feel the exercise mainly in your neck or upper shoulders, reduce the resistance and reset your position.
5. Arching Your Lower Back
Keep your ribs and lower back steady as you move your shoulder blades. Do not lean backward or arch your back to create more movement.
6. Rushing the Progression
Do not shorten the straps or change to the heavier band until you can complete the movement with the correct range, good control, and no neck, arm, or lower-back discomfort.
Better control comes before more resistance.
How to Progress Safely
Start with:
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5 slow repetitions
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5-second hold each repetition
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Brief rest between repetitions
As your control improves, gradually build toward:
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10–12 repetitions
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10-second holds
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2–3 sets
Progress one step at a time. First add repetitions, then increase the hold time, and then add another set.
Once you can perform 3 sets of 10 controlled repetitions with 10-second holds using the attached band—and still reach your correct end position without shrugging, arching your lower back, or pulling with your elbows—you may progress to the heavier resistance band.
Do not move to the heavier band simply because the exercise feels familiar. Move up only when your form remains correct from the first repetition to the last.
How to Change the Resistance Band
Change to the heavier resistance band only after you have met the progression guidelines above and can maintain correct form throughout every repetition.
Watch the video below for step-by-step instructions on removing the attached band and installing the heavier progression band correctly.
After changing the band, lengthen the straps and reset the tension before beginning.
Check the Tension Again
The heavier band will provide more resistance. Adjust the straps until you can reach the same natural end position you reached without the device—but only with controlled effort.
Do not use the previous strap setting automatically. Reset the tension whenever you change bands.
Quick Support Questions
Which resistance band should I start with?
Start with the resistance band already attached to the Stand Up Str8 device. Use the heavier band only after you meet the progression guidelines above.
Should I use the release tool every time?
Use the release tool when the area feels tight, restricted, or tender. Releasing first may help you move and strengthen with better control.
How often should I use the system?
Start with 5–10 minutes per session, several days per week. If you feel unusually sore or irritated, reduce the amount and focus on better control.
Should my arms hurt?
No. If the device digs into the back of your upper arms, keep your upper arms relatively vertical and avoid pulling your elbows backward. Reduce the resistance if necessary.
Will I be sore?
Mild muscle soreness between or slightly below your shoulder blades can be normal when you first begin. Sharp pain, numbness, tingling, radiating symptoms, or worsening discomfort are not normal.
Need Help Getting Started?
If you are unsure where to start, how to use the release tool, which resistance to use, or why you are feeling the exercise in the wrong area, contact us and we will help you get pointed in the right direction.
Please include:
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Your question
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Where you feel the exercise
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Whether you are using the release tool, attached band, or heavier band
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Which video or step you were following
Email: support@standupstr8.com
Disclaimer
The information on this page is for educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Stop using the product if you experience sharp pain, numbness, tingling, dizziness, radiating symptoms, or worsening discomfort. Always consult your physician or another qualified health provider with questions about a medical condition.