Start with 30–60 minutes a day and build up gradually as your body adjusts. Wearing it too long too soon can cause muscle fatigue. The goal is to use it as a training tool — over time your posture improves on its own and you rely on it less.

Both. In the short term it holds your shoulders back and keeps your spine upright while you wear it. Over time the gentle resistance retrains the muscles responsible for good posture so they start doing the job on their own — even when you take the vest off.

Snug but not restrictive. You should feel a gentle pull on your shoulders drawing them back — not pain or pressure. If it's cutting into your arms or making it hard to breathe, loosen the straps. You want support, not restriction.

The straps sit flat against your back and the waist band is slim enough to sit under most tops and shirts without a visible outline. Under a loose fitting top or hoodie it won't be noticeable at all. Under a tight fitted shirt the strap lines may be faintly visible.

Yes, completely normal. The vest is working muscles that haven't been used properly in a long time. A mild ache in the first few sessions is a sign your postural muscles are being activated. If the discomfort is sharp or painful, loosen the straps and reduce your wear time until your body adjusts.

Most customers notice they're sitting and standing more upright within the first couple of weeks of consistent daily wear. More significant posture changes — where your body holds the correct position on its own — typically develop over 4–8 weeks. Results depend on how consistently you wear it.

Check the size guide on this page — sizing is based on your chest and waist measurements. When in doubt, size up. A slightly looser fit is easier to adjust to the right tension than one that's too small from the start.