cultivating balance, awareness, and ease in your body
Posture…
It’s not just about standing up tall.
It’s not just about pulling our shoulders back or strengthening your upper back.
It’s not just about balancing your pelvis.
It’s a whole-body process from the feet all the way up to the head.
It requires flexibility and strength and also practice.
Take a moment and notice how you are sitting or standing as you read this. What is the position of your spine? Are your shoulders hunched forward? Is your head jutting out towards the screen? Are your feet grounded, or are you sitting in a way that supports your lower back? Now notice how your body feels.
What is Good Posture and Why Does It Matter?
Good posture means aligning the body in a way that places the least strain on muscles, joints, and ligaments while keeping the spine in a neutral position. It allows the body to move efficiently and helps prevent discomfort and injury. Proper posture reduces unnecessary wear and tear on the joints, improves balance, and supports healthy breathing and circulation.
For individuals at risk for osteoporosis or those looking to prevent injuries, good posture is even more critical. A well-aligned spine reduces the risk of vertebral fractures, especially in the thoracic spine, which can be vulnerable to excessive rounding. Poor posture can also contribute to falls, increasing the risk of fractures in the hips, wrists, and spine.
At Body in Tune we talk about posture.
We teach safe spinal alignment and spine sparing movements to our clients.
Awareness: The First Step to Better Posture
Before we can change our posture, we have to become aware of it. Many of us don’t realize how we are holding ourselves throughout the day until we experience pain, stiffness, or fatigue. The first step toward improving posture is noticing where you are now.
Try this simple check-in:
Stand or sit in front of a mirror and observe your natural posture. Do you see differences front to back or side to side? Are your shoulders level? Does your rib cage have more curve on one side compared to the other? Does your pelvis tip forward creating a sharp curve in your lower back?
Close your eyes and tune into your body. Where do you feel tension? Where do you feel a lack of support?
As you move through your day, start to notice when your posture shifts into less-than-optimal positions. Are you slumping at your desk? Leaning onto one leg when standing? Rounding your shoulders as you check your phone?
Developing awareness is the foundation for change. Once you start paying attention, you can begin to adjust and realign your body more frequently.
Flexibility: The Key to Moving Freely
Good posture is not about being rigid or stiff. In fact, being too stiff can be just as problematic as being too loose. Flexibility is essential for allowing the body to adapt, move without strain, and remain in balance.
Tight muscles can pull the body out of alignment. For example:
Tight hip flexors can pull the pelvis forward, creating an exaggerated arch in the lower back (lordosis).
A tight chest and front shoulder muscles can pull the shoulders forward, leading to a rounded upper back (kyphosis).
Tight calves can affect how the feet and ankles support the body, which in turn influences the entire posture chain.
Incorporating flexibility exercises into your routine helps counteract these imbalances. Yoga is a powerful tool for improving flexibility because it lengthens muscles while promoting mobility in the joints. The practice moves and works the muscles in all three planes of motion; forward/backward, side-to-side, and rotating right or left.
Good news! Body in Tune loves to work with the stiff and reluctant yoga practioners to support your ongoing practice so you can enjoy your life off the mat with confidence.
Strength: The Foundation for Support
While flexibility is important, it needs to be balanced with strength. Without adequate strength, the body cannot maintain good posture for long periods. Key areas to focus on include:
Core Strength: The core is more than just the abdominal muscles; it includes the deep stabilizing muscles of the spine, pelvic floor, and back. A strong core provides stability and helps maintain an upright posture. As a physical therapist, I prefer core exercises that do not bend the spine, but instead hold it in neutral alignment using the extremities as resistance.
Back Strength: The muscles of the upper and lower back work to counteract the effects of slumping and rounding forward. Yoga offers numerous opportunities to wake up the muscles that reverse the curvature we often see in the upper back.
Glute Strength: The glutes play a crucial role in stabilizing the pelvis and supporting an aligned posture. Weak glutes can contribute to lower back pain and poor posture. Additionally, when we use our glutes more in movement, the nervous system tells the hip flexors to relax and lengthen.
For those concerned about osteoporosis, strengthening the muscles that support the spine is particularly important. Weight-bearing and resistance exercises not only improve posture but also enhance bone density and balance reducing the risk of fractures.
Body in Tune we would love to help you improve your strength by designing a personalized yoga practice that targets your body’s specific needs.
Practicing Good Posture Throughout the Day
Posture isn’t something you fix once and forget about. It’s a continuous practice that requires mindfulness and regular movement. Here are some practical ways to integrate better posture habits into your day:
Set Reminders: Use alarms or sticky notes to remind yourself to check your posture.
Move Often: Avoid staying in one position for too long. Stand up, stretch, and move every 30-60 minutes.
Use Ergonomics: Adjust your workspace so that your screen is at eye level, your chair supports your lower back, and your feet rest flat on the floor.
Engage in Mindful Movement: Yoga, Pilates, and functional strength training can help reinforce good posture habits.
Breathe Well: Proper breathing supports posture. Conscious breathing engages the core and promotes relaxation, reducing tension in the upper body.
Posture is a Lifelong Practice
Improving posture isn’t about achieving a perfect stance—it’s about cultivating balance, awareness, and ease in your body. It requires a combination of flexibility, strength, and mindful practice. Small, consistent changes can lead to lasting improvements in how your body feels and moves through daily life.
By making posture a priority, you can help prevent injuries, reduce pain, and support long-term bone health. So the next time you catch yourself slouching or feeling stiff, take a moment to realign, stretch, and strengthen. Over time, good posture will become second nature—helping you move with confidence, comfort, and vitality.
Body in Tune, LLC was born from a belief that quality of life matters; both life and physical balance matters.
I would welcome the opportunity to be part of your support team with regards to your muscles, joints, bones and osteoporosis. The goal is, after all, to help you feel confident in your body so you can play with your grand children, take that long-dreamed of vacation and get outside and enjoy a walk with friends.
