Stop Trying To Stand Tall & Pull Your Shoulders Back For Better Posture - Do This Instead

Summary

The video argues that deliberately standing tall and pulling the shoulders back can work against natural posture. The spine has normal curves, and forcing it straight may compress the back and rib cage, limit spinal rotation, and make breathing less comfortable. Instead, the presenter recommends gentle positioning and breathing exercises to help the body find a more balanced posture.

Key strategies and exercises

• Avoid forceful posture correction. Aim for a relaxed position that preserves the spine’s natural curves rather than holding the shoulders back or trying to straighten the spine.

• Exercise 1 — Lying down:

  1. Lie on your back with your feet resting evenly on a support about 5–8 cm high.
  2. Gently press the three contact points of each foot into the support. Notice the back of your pelvis resting on the floor, and keep your buttocks relaxed.
  3. Reach your arms toward the ceiling, allowing your shoulder blades to move slightly away from the spine. Don’t lift your head or lower your chest.
  4. Exhale gently through your mouth for about five seconds or longer. Pause, then inhale softly through your nose without tensing your neck.
  5. Repeat while maintaining the pelvic contact points. Stop extending the movement if your lower back arches or you lose those contacts.

• Exercise 2 — Standing at a wall with a chair:

  1. Stand a little over a foot from a wall while holding a movable chair. Keep your legs fairly straight, then soften your knees until the back of your pelvis lightly touches the wall.
  2. Keep your buttocks relaxed, look straight ahead, and notice the three points of support on your feet, especially your heels.
  3. Gently push the chair away to create a subtle separation between your shoulder blades and spine.
  4. Use the same relaxed exhale-and-inhale pattern, aiming to feel your side abdominal muscles and back ribs expand without straining.

Practice and focus

Do both exercises in order for two sets of five to ten slow, controlled breathing cycles. Focus on building awareness of balance and a shifted center of gravity, rather than forcing yourself to hold a particular posture.

The video also mentions a free posture-assessment tool that uses two photos and can be used to retest after the exercises.

Presenter/source: Conor Harris; free posture-assessment tool referenced in the video.