I’ve spent years watching posture while working at international sporting competitions around the world. You see body shapes and sizes you didn’t know were possible, and real differences between cultures.
Your genetics shape your posture, but all of us can train it to be stronger and more mobile. I truly believe posture is linked to performance and confidence. Many of my clients, both athletes and busy executives, are on individual posture programs for exactly that reason.
And there’s no single “perfect” posture. The best posture is one you can change often. The goal is a body that’s strong and mobile enough to move between positions comfortably, not one that holds itself rigidly upright.
Why work on your posture?
Good postural strength and mobility can help:
- Ease lower back, neck and shoulder tension
- Reduce posture-related headaches and jaw tension
- Improve your breathing pattern and concentration
- Save energy through the day
- Spread load more evenly across your joints
- Build core strength and efficiency
- Lift your confidence and performance
Common posture patterns and the problems that can go with them
Head, neck and shoulders: forward head (“poked chin”), rounded or uneven shoulders, an increased upper back curve.
Often seen with: neck pain, shoulder tendinopathy, headaches, RSI.
Lower back, pelvis and hips: too much or too little lower back curve, standing with weight on one hip, a tilted pelvis.
Often seen with: hip pain (such as gluteal tendinopathy), mechanical lower back pain, SIJ pain, sciatica.
Foot and ankle: collapsed arches (flat feet), stiff ankles, gripping toes.
Often seen with: Achilles tendinopathy, plantar fasciitis, tibialis posterior tendinopathy.
Posture is rarely the only cause of these problems, but it’s often a piece of the puzzle I look at.
What can I work on to improve my posture?
- Breathing. Breathing well supports your rib cage, neck and core. See my Performance Breathing page.
- Targeted strength training, such as full-body circuits, Pilates and deep core work
- Low-intensity movement, such as a slow walk or easy run
- Sleep quality
- Stretching, such as yoga
- Self-release with massage, a foam roller or a trigger ball
- Ergonomics: your desk, chair and screen set-up, and how often you change position
- Your eyes: screen time breaks, eye health and looking at long distances outdoors
Try this: deep abdominal postural exercises
Here’s a video of some of the deep abdominal exercises I use to get people started:
Want a posture program made for you?
The best results come from a program that targets the specific weaknesses and stiff spots in your body. Book an appointment and we’ll assess your posture and build your plan, or follow it from home with a Custom Digital Program.