I would like you to remember that EVERY BODY is DIFFERENT and there is no ONE IDEAL POSTURE we should aim for, the same with a range of motion. Keep that in mind when doing our POSTURE PROGRAM – always listen to your body and don’t try to be perfect. All this doesn’t mean that you cannot differentiate between a bad and a good posture. There is no doubt that a poor posture has a negative impact on a person’s life. I am not only talking about looking unattractive and self-doubting. Poor posture can actually deteriorate your health, causing pain and injuries.

This is why maintaining a GOOD POSTURE is important for EVERYONE. However, being rigid and trying to keep a “healthy posture” without being able to breath is not the way. If you want to correct your POSTURE properly, you should be aware of the following three factors:

Daily life habits for a good posture

In order to fix something, you need to find its source

reason for back pain when washing dishes

If you want to correct your posture, ask yourself how you developed the wrong posture in the first place. Your daily habits are crucial here. But also your emotions. This is why a key to maintaining a good posture is not only exercising, but also and most importantly practicing a good posture in daily life. These are some of the examples of how to do that.

Adjust your environment

  • sit at your work properly –  adjust the computer level,
  • read a book in a proper way,
  • look at your phone in a proper way,
  • correct sitting posture while driving,
  • clean the dishes without overstressing your back,
  • sleep comfortably.
sitting properly at the computer

Notice emotions connected with your posture

Notice what kind of emotions trigger a bad posture (f.ex. facing other people, public performances, tiredness etc.)

Correct your posture whenever possible

This means, don’t let your emotions win over your posture. Even if you don’t feel confident inside, stay confident outside. Treat it as a game and selfdevelopement.

sleep comfortable

CHECK IF YOU HAVE A GOOD POSTURE

What I want you to do is to go to the mirror – the bigger it is, the better – and look at yourself for a couple of minutes.

ASSESS YOUR POSTURE FROM FRONT

  • Check the position of your neck,
  • Check if your shoulders are even, if your nipples are even.
  • Put your hand into your waist. If you press down you will feel the bones, now check if your hands are at the same level.
  • Look at your knees.

IDEAL POSTURE (Front View)

wrong posture while holding the bag

RESULTS

  • Now if one side is uneven, maybe you have a small scoliosis and you need to focus on exercises elongating your spine.
  • Maybe one side is overworked. For example you carry your bag always on this side or you sit in a certain uneven way, or your work is overstressing one side. Whatever it is, notice that and try to engage the side that is weaker – f.ex, by carring the bag also on the other side. Make twice more reps on a weak side when exercising. If your left side is weak, do 5 reps on the left side, 5 on the right side and again 5 on left.

ASSESS YOUR POSTURE FROM THE SIDE

Now let’s turn sideways to the mirror. Ask yourself, do I have:

  • Rounded shoulders
  • Head tilted forward
  • Flat pelvis (posterior pelvic tilt)
  • or Hollow pelvis (anterior pelvic tilt)

Examples Of Bad Posture

Remember each body is different and we are born with some posture and mobility predispositions. But, our behaviour defines how we look as adults.

Pelvis position: Anterior pelvic tilt (with booty) or Posterior pelvic tilt (without booty)

Shoulder position: Rounded Thoracic Spine = Rounded Shoulders (shoulder protraction) = Nerd Neck (hyperlordosis in the cervical spine) 

Weak and Overstressed Muscles + Lack of Mobility = POOR POSTURE and Pain

 TEST YOUR MOBILITY and STRENGTH

Both locked-short (tight) and locked-long (weak) muscles lose their ability to contract properly and become weak, undernourished and eventually painful. Knowing which muscles need to be stretched and which strengthened is a key to improve your POSTURE.

WHICH MOBILITY TESTS SHOULD I DO?

for ROUNDED SHOULDERS (causes Thoracic Pain)

  • HUMAN BODY TEST Mobility 1 Shoulders & Thoracic Spine 
Mobility tests for shoulder and spine

for ANTERIOR PELVIC TILT (causes Thoracic Pain)

  • Test Iliopsoas Flexibility – HUMAN BODY TEST Hip Mobility
  • Test Glutes Strength
Tests for hip mobility

for POSTERIOR PELVIC TILT (causes Lower Back Pain)

  • Test Hamstring Flexibility – HUMAN BODY TEST Mobility 2,3
  • Test Quadriceps Flexibility – HUMAN BODY TEST Mobility 2
Essential mobility tests

HOW TO TEST MY STRENGTH?

TEST STRENGTH of the following MUSCLES:

  • Glutes
  • Abdomens
  • Back mm.
  • Iliopsoas

If you have poor posture these muscles might be weak or/and overstressed.

POSTURAL EXERCISES you should be able to do:

  • Reverse Plank Bridge
  • Glute Bridges
  • Push Ups
  • Lying Straight Leg Raises
  • Standing knee up
  • Dragon Flag Exercise* advanced

Apply exercises

Before strengthening weak muscles, we need to stretch tight muscles. The good way also is to stretch and strengthen at the same time

A minor revision of the above. Immidiately stretching an already pulled and stressed muscle is not the best idea. It makes much more sense to gently contract it first to increase the blood flow to the area, then relax it and only then try to loosen it up. This is why it is good to start the workout with warm up and conditioning exercises that increase the blood flow in both weak and overstressed muscles.

ROUNDED SHOULDERS

fix posture
fix posture program

PELVIC TILT

Anterior tilt – occurs when the pelvis dips forward. It creates a strong pull on the psoas.

fix anterior pelvic tilt workout

STRETCH: Iliopsoas

STRENGTHEN: Glutes, Abs, Hamstrings

Best Article On How To Fix Anterior Pelvic Tilt

Read this article to learn more about Anterior Pelvic Tilt and How to fix it effectively

Posterior tilt – hamstring get short and tight, the ass is sinking down and disappearing.

Back Mobility

STRETCH: Abdominals, Hamstrings, Gluteal group

STRENGTHEN: Hip flexor group – Iliopsoas, Lumbar spine erector group

MOBILISE SPINE: nerve mobilisation exercise