Posture exercises are considered the best way to correct poor posture. However, did you know that no study has ever proved this! In fact, many corrective exercises can make your posture worse. Do you think your posture is poor? Have you tried a course of exercises to correct it? Most people would say they feel their posture could be better but why does it become poor and what is the best way to improve it? Image from www.flexinthecity.com

Modern living means we probably are not as active as previous generations. We spend long hours sitting at desks, in cars or when relaxing, slumping in front of the TV. In these situations you are not using your muscles as nature originally intended. Parts of your body get overworked such as your neck and shoulders whilst others will get weaker, invariably the lower back. Poor posture has been recognized as a factor in health for many years resulting in the development of posture exercises to correct it.

However, this approach may be misguided as the focus on specific muscles for improving posture could affect your body's natural support reflexes. (For a full account of the misconceptions regarding posture, see your posture and your health )

Your body has built-in postural reflexes to coordinate muscular activity for support and movement. If your posture has deteriorated it is likely these reflexes are not being allowed to work properly.

Stress may be causing you to stiffen your neck and tighten your shoulders. These actions will override your natural mechanisms for balance and movement. Constant inappropriate use of these muscles will eventually corrupt how you move. It becomes a catch-22 problem. The more you move in a poor way, the better you get at moving this way until it feels right.

Practice makes permanent, not necessarily perfect!

Try my instant biomechanical assessment and find out if your body mechanics are not working efficiently. If you move and use your muscles inappropriately they will become conditioned to work like this. The most obvious symptom is poor posture. But posture exercises will not change the habits that got you into this shape. In fact, I believe they will make the problem worse. Your shape may appear to change but you may be achieving your new shape with unnecessary muscular activity. Remember, when you were young you probably had great posture and you didn't have to think about it once!

FREE online course for your posture
If you think your posture is poor then I know my Body Awareness Course will help you. Too many adults develop poor habits that lead to excessive muscle tension that pulls your body out of shape. This course consists of 5 lessons to help you reduce the stresses and strains you unknowingly put upon your body. Everyone completing the course will receive a 50% discount off my most popular program!

To get your FREE course please click FREE fitness program

What exactly is good posture?
We all know we should have it. It's good for our health, reduces stresses and strains, we look and feel good - but how do we know when we have it?

What's The Alternative To Posture Exercises?

If your habitual way of moving and holding yourself is causing your poor posture, it is these that have to change.

Re-education through good movement in your daily activities will help without the need to set time aside for posture exercises - see my program Improve your posture without exercise.

It will take time to unlearn poor habits, after all, they take a lifetime to learn so they won't go without a fight.

Have a go at my Body awareness test to check whether your habits have changed your concept of movement.

If you didn't do too well on our test, don't worry few people do. Poor movement habits are practically universal in the adult population.

Are You Sitting Comfortably?

Because you probably spend long hours sitting it is important not to slump or sit by tightening the wrong muscles. Without moving see if you can become aware of the push that comes back from your chair in response to your body weight. Are you allowing the chair to support you? Have a look at the photograph below and decide which position would be the most beneficial to your back.

Your head weighs an average 5 kg and in the position on the left is pulling the body forward and down. This will lead to back muscles working to keep you upright that really do not need to be doing anything in this position.

In the photograph on the right her head is sitting on top of the spine with its weight going directly down the spine into the pelvis and eventually the chair.

She is balanced and does not need to involve any inappropriate muscles to keep her upright. Please note that this is not the traditional sitting up straight position. Her lower back is not tense (pulled in) and her chest is not thrust forward.


See if you can let the chair push your spine and head upwards and let go of your shoulders and neck muscles. Sitting balanced at your desk will condition your back muscles to work appropriately and correct your back without the need for posture exercises.

Click here to see video of correcting your sitting posture

Improve your posture without exercise Exercises can be dull! We all know it but we continue to look for the miracle exercise program that will solve all our problems. Well here is the good news! You will not have to spend time on daily routine exercises with this program on ebook. I ask you to spend a few minutes learning about your body and movement that will help you release tension and allow your body to balance itself - with half the effort you have been using. More information

Relearn poise and you can forget about your posture exercises
Poise is the forgotten skill. If you can learn to regain poise your innate postural reflexes are able to function effectively. Your posture will take of itself.

Are core stability exercises good for my posture?
Core work has become a major focus in posture exercises, but we believe the body doesn't work in this way. Could concentrating on core stability destroy your natural coordination? A number of therapists are beginning to question the philosophy behind this method.

Is your exercise workout working for or against you?
How many of the movements in your workout program resemble your sporting actions, or even everyday movements? Could repetition of these exercises develop poor habits relating to movement?

Posture and lower back pain
Lower back pain is a factor in poor posture. But what causes the other. Low back pain will change how you stand and sit, or did you postural habits lead to the pain? Could your posture exercises be making things worse?

Take a look at my unique fitness programs
My programs are designed to encourage efficient movement and correct posture. You will find no repetitive exercises that have nothing in common with natural, free movement. My procedures will develop your self-awareness that you can take into all your activities.

Recommended Further Reading

Body Learning
by Michael Gelb
A best seller in the Alexander Technique world. If you can learn more about your body you can use it more efficiently and your posture will automatically improve. A great introduction to a fascinating subject.

The Alexander Technique
by Wilfred Barlow
An excellent book by one of the techniques most prolific teachers. The effects of poor posture on health and the misconceptions surrounding posture are covered in depth.If you read this book you will never waste another minute doing posture exercises!

US visitors can order from the Amazon.com.



UK visitors can order from the Amazon.co.uk.

Want to ask a question? My view of what fitness means and how it can be attained is different to the conventional approach. If there is anything on this page that you would like to follow up please feel free to contact me

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