101 Ways To Fix Bad Posture

Here’s the brutal truth about posture…

A vast majority of us have absolutely shocking posture… and it’s becoming an increasingly urgent and growing issue.

Check out this blog post which offers 101 different ways to fix your bad posture.


I have sorted all of the posture tips into 12 main categories. Feel free to click through!

A) General information

Start Here: This section covers the key points when addressing posture.

1. Know what the ideal posture is

The first step in reversing your bad posture is to gain a good understanding of what the ideal posture is.

Keep in mind – The ideal posture is not just about “sitting straight” or “standing upright”.

(… There is a little bit more to it!)

The Ideal Posture

ideal posture

The alignment of the ideal sitting posture involves the body being optimally stacked in a natural and relaxed manner.

The ideal sitting posture can be illustrated as a straight line through the ear canal, shoulder joint, thorax/ribs, pelvis and the hips

For more information regarding the Ideal Posture:

See Post: The Ideal Posture

2. Keep your neck elongated

forward head posture

Generally speaking – Most people who have bad posture will tend to have their head in a position that is poking forwards.

This is referred to as having a Forward Head Posture.

In terms of placing your head into a better position, aim to keep your neck stretched and elongated upwards.

Keep your neck “long and tall”. This will help prevent the chin from poking forwards.

Think of it like this: Imagine someone placing their hands on both sides of your head and gently pulling upwards.

3. Spread your shoulders

If you are like the vast majority of people with bad posture, you probably have shoulders that are slouching forwards.

This is referred to as having Rounded Shoulders.

To optimize the position of the shoulders, aim to keep your shoulders as long and wide as possible.

Ideal Shoulder Position


  • Reach and stretch out your hands as far to opposite sides as possible. (see above)
  • RetractionSlightly bring your arms backwards.
    • Make sure you can feel a gentle contraction between your shoulder blades.
  • Posterior Tilt: Turn your palms towards the back as far as you can so that your thumbs are almost pointing towards the floor.
  • Take note of your shoulder position. Keep this position! And gently lower your arms by your side.
  • Think“Wide and long shoulders”. 

It is important to note that you should not be overly squeezing your shoulder blades together.

4. Do not puff out your chest

over extended posture

Puffing out the chest and arching your back is NOT good posture.

Position your chest/rib cage so that it is in line with your pelvis.

torso posture

Your rib cage should “float” evenly above your pelvis.

Sit long and tall. Imagine someone holding onto the sides of your torso and gently lifting your rib cage upwards.

Do not allow the weight of the torso to collapse forwards/downwards.

5. Correct Pelvis position

In regards to sitting – Place your pelvis in a more neutral position by tilting your pelvis slightly forwards.

correct pelvis position in sitting

If performed correctly, you should feel a small amount of tension in the muscles of your lower back.

Be careful not to over tilt your pelvis forwards as this will cause an excess amount of tension in your lower back.

(Note: Most people tend to sit with their tail bone tucked underneath.)

If you are struggling to maintain the correct pelvis position:

See Post: Correct Pelvis Position Whilst Sitting

6. Stay relaxed

By now, you should have a rough idea of what the ideal posture is.

It is important to note that having good posture should not feel like you’re tensing up every single muscle in your body.

The aim is to maintain your best possible posture whilst remaining reasonably relaxed.

If you are having difficulty holding your posture, this suggests that you may benefit from performing exercises that strengthen your postural muscle. (The main exercises will be covered in the next section.)

b) Best exercises For posture

Although there are certain nuances that need to be considered when addressing an individual’s unique posture, I believe these exercises and recommendations will be helpful for most people as a starting point.

7. Apply Heat

Applying heat (such as from a hot shower, hot pack, deep heat cream) is fantastic way to relax those tight muscles that may be pulling you into a bad posture.

Additionally – It can also be used to reduce pain in sore muscles.

Warming up the muscles can make the following exercises more effective and tolerable.

8. Chin Nod/Tuck

To encourage the head to be placed in a more neutral position (… and thus, in a less forward position), try the following “Chin Tuck” exercise.

Chin Nod/Tuck



  • Look slightly downwards.
  • Glide your chin backwards.
    • (“Think about this movement like a book sliding back into the shelf”)
  • If performed correctly, you should feel a gentle lengthening at the back of your neck and a slight contraction in the muscles at the front of the throat.
  • Hold this position for 5 seconds.
  • Perform 10 repetitions.

Remember – “where the head goes, the body follows”.

If you can place the head into a better position, this will only make it easier to correct the rest of your posture.

If you would like a comprehensive guide on how to fix a head that is poked forwards:

See Post: Forward Head Posture

9. Chest Stretch

Tight chest muscles are commonly seen in people who have bad posture.

It’s time to stretch this region!

Pectoralis Major/Minor Stretch

pec minor wall stretch


  • Place your palm and forearm high up onto a wall.
  • Tilt your shoulder backwards throughout this stretch.
  • Keep your lower ribs down to prevent the lower back from arching.
  • Lunge forwards.
  • Aim to feel a stretch in the chest region.
  • Hold for 30 seconds.
  • Repeat on the other side.

For more chest stretches:

See Post: Pec Minor Stretches

10. Shoulder roll

Most people tend to sit with their shoulders slouching forwards.

To reverse this, perform the following shoulder retraction exercise to encourage activation of the muscles responsible for good shoulder posture.

Shoulder Retraction

shoulder retraction


  • Keep your shoulders wide.
  • Pull your shoulder blades backwards.
  • Aim to feel a contraction in the muscles between the shoulder blades.
  • Hold for 5 seconds.
  • Perform 10 repetitions.

This will help counteract all the slouching that you have been doing!

If you would like a comprehensive guide on how to fix your slouched shoulders:

See Post: Rounded Shoulders

11. Thoracic extension

If you tend to hunch your upper back forwards, the best exercise would be to perform the following Thoracic Extension exercise.

Thoracic Extension

thoracic extension foam roller


  • Lie down on your back.
  • Place a foam roller underneath the region where the upper back curves forwards.
  • Keep your lower ribs down. Do not let this area flare outwards.
  • Support the back of your head with your hands.
  • Lean backwards.
  • Aim to feel a slight tension in the middle of the upper back.
  • Sustain this position for 1 minute.

If you would like a comprehensive guide on how to fix a hunched upper back:

See Post: Hunch Back Posture

12. Wall angel

This is one of my favorite exercises to help improve posture.

Give it a try!

Wall Angel Exercise

wall angel exercise


  • Stand up right with your back facing towards a wall.
  • Place the back of your head, shoulders and spine in direct contact with a wall behind you.
  • Raise your arms over head.
  • Aim to keep the back of your arms and wrist in contact with the wall throughout this exercise. (This is harder than it sounds!)
  • Proceed to glide your hands up and down the wall.
  • Perform 10 repetitions.

13. Hip flexor stretch

 Do you sit?

My guess would be a Yes!

Prolonged sitting may eventually lead to the hip flexor muscle group becoming very tight. Tightness in this region can adversely affect your posture.

Hip Flexor Stretch

hip flexor stretch


  • Assume the lunge position as above.
    • (The hip at the back will be the side that is targeted.)
  • Tuck your tail bone underneath you.
  • Lean slightly backwards.
  • Tilt your torso away from the side that you are stretching.
  • Aim to feel a pulling sensation at the front of the hip.
  • Hold for 30 seconds.
  • Perform on the other side.

14. Utkatasana yoga pose

Utkatasana yoga pose

The direct translation of “Utkatasana” is “powerful posture”.

With a name like that, this pose must be great for your posture!

Hold this yoga position (see above) for at least 30-60 seconds.

You should feel all your posture muscles working.

Key points:

  • Keep your back straight. Do not puff your chest out.
  • Lean forward at the hip. (The more you lean forward, the harder this exercise will be.)
  • Keep your arms in line with your body.
  • Remain lengthened and elongated throughout the whole spine.
  • Do not flare out your ribs.

15. Get a foam roller

release with foam roller

This is a DIY tool to help release those tight areas that may be associated with bad posture.

This is useful as it means you don’t need to rely on someone else giving you a massage.

How To Use A Foam Roller:

  • Lie down on the floor.
  • Position the tight muscle over the foam roller.
  • Apply your body weight on top of the foam roller.
  • Move your body up/down to cover the entire target region.
  • Continue for 1-2 minutes.

16. Get a massage ball

release with massage ball

A massage ball is great for the same reason as mentioned above with the foam roller, however, I would say it’s better for areas that require a deeper release.

C) walking

To optimize your posture whilst walking, consider the following suggestions:

17. Feel your “Butt Muscles”

glute activation walking

To promote healthy hips, I strongly encourage you to activate and feel your “butt muscles” as you are walking.

To achieve this – Allow your trailing leg to remain in contact with the ground for a split second longer before you lift it up to take your next step.

These “butt muscles” (also known as the gluteal muscles) are an important muscle group that are involved with the stabilization and force generation of the hips.

18. Walk with confidence

Walk around as if you were the most confident person in the world.

This might seem a bit silly but it can actually encourage your posture to be more up right and to have a more open body language.

19. Don’t look at the floor

Unless there is a good reason, do not fixate your gaze to the ground whilst you are walking.

This may result in the rest of your body following the forward position of your head and cause the whole posture to collapse forwards.

Look straight ahead.

20. Imagine Your Head Is a Floating balloon

Imagine your head is one of those balloons that are filled with helium.

It should feel like the head is floating above the shoulders as you are walking.

This will help you keep a straight and upright torso.

21. Do not lead with your chin

Avoid walking with your chin poking forwards like this:

poked chin

Keep your chin in a slightly tucked in position as you walk. (But don’t over do it though!)

This is to keep the back of your neck elongated and to prevent chin from poking forwards.

22. Do not walk with your palms facing behind you

palms facing backwards

If you walk with the palms facing behind you, it is likely that your shoulders are rounding forwards.

When the shoulders are in a more ideal position, the palms should be facing towards the sides of your thighs.

23. Minimize the amount of carrying

If you can avoid carrying an object (such as a back pack, shopping bag etc.) whilst walking, this can help reduce the amount of stress placed on your postural muscles.

(Alternatively – Strengthen your postural muscles so that you are able to carrying things without any issue!)

d) Using the computer

Sitting in front of the computer for long hours is a common act that is likely to significantly influence your posture.

24. ergonomic assessment

There is absolutely no way you can maintain your best possible posture if your workstation is not specifically set up to support your body.

Talk to someone from work to organize a health professional to perform an ergonomic assessment of your workstation.

25. FREE E-book: How to set up your workstation

… Can’t get an ergonomic assessment of your workstation?

No worries!

I’ll give you my FREE E-Book

workstation set up

I’ll teach you exactly what you need to know in this e-book: How To Set Up Your Workstation.

This e-book covers how to set up the chair, desk, mouse, keyboard and computer screen to promote your best possible posture.

26. kneeling chair

Kneeling chairs is a type of chair which has a sitting platform that is slightly slanted forwards and a padding to support the knee/shin region.

Essentially, as the name suggests, you are in a kneeling position whilst using this chair.

This chair design can help place the user’s pelvis in a more ideal position and encourage a more up right posture when sitting.

27. Sit on an exercise ball

Using an inflatable gym ball as a chair can help promote activity of the postural muscles.

You’ll need to make sure that the height and size of the exercise ball is appropriate to your height.

(Keep in mind – If you are not aware of your sitting posture, you can also end up slouching on the exercise ball.)

28. Alternate between different chairs

Is it strange to alternate between different chairs whilst in front of the computer?

I don’t think so! (In fact – I actually use 3 different chairs.)

By changing chairs every hour or so, this encourages more movement in your body and allows the body to assume different sitting positions.

29. adjustable standing desk

The standing desk will allow you to continue your work on the computer without having the need to sit down all of the time.

It’s a great way to remain productive whilst taking a break from sitting.

Remember – the more you can avoid staying in the one position, the less likely you will get stuck in bad posture.

30. Set an alarm every hour

Take regular breaks from sitting.

I like to refer to these breaks as “movement snacks”.

Set an alarm on either your computer or mobile phone to serve as a reminder to get out of your seat and move.

(… even standing up for 5 seconds will do you good!)

Prolonged sitting without movement is a major cause of the symptoms associated with bad posture!

31. Posture buddy

Pick someone else in the office who wants to fix their posture.

Your job is to catch the other person slouching and quickly remind them to sit up right!

32. Move around whilst seated

Who says you need to stay completely still when you’re sitting?

Get your body moving whilst sitting on your chair!

(Any movement or exercise will do!)

It might look weird, but hey, you will be doing your body a favor.

33. Drink water

Another way to make sure that you taking regular breaks from sitting is to drink water throughout the day.

This will force you to get off your chair, walk down the corridor and go the bathroom.

34. Organize a posture workout with your colleagues

What better way to not only improve your posture, but to help your fellow work friends with their posture at the same time.

Take initiative and lead a 2 minute exercise class.

Make it fun. Play some music. Have some laughs.

(You might need to ask permission from your boss first though!)

35. Get rid of arm rests

I have to admit… I have never been a big fan of arm rests.

Most of us will tend to habitually lean towards one side which can encourage the wrong posture.

They often prevent you from getting close to the table and if not set up correctly, can negatively influence your sitting posture.

36. Sit on the edge of the chair

Sitting on the edge of the chair is particularly useful if the chair that you are using is not supportive or comfortable.

This encourages you to use your own muscles to maintain a more upright posture.

You do not want your body to collapse into a chair that is not supportive.

37. Use a head set

If you are required to use the phone frequently, do not hold the phone between your ear and shoulder.

Consider using a head set instead.

38. Learn to touch type

If you can not touch type, this will cause you to continually look down at your keyboard to type.

This position can place a significant amount of stress through your postural muscles.

39. Use a laptop dock

Do not use a laptop for an extended period of time.

It is very difficult to maintain good posture whilst using them. (… especially if you are using it on your lap!)

If you must use a laptop – I recommend that you connect a separate computer screen and keyboard so that it can be set up in a way to promote better posture.

40. Reset your posture muscles

You know you have been sitting for too long when your muscles start to hurt.

When this happens, consider performing this exercise to relax your postural muscles.

Posture Reset

posture reset exercise
  • Get off your chair.
  • Lie down on your back.
  • Keep your knees bent. (Or have the back of the calf muscles supported on a chair)
  • Place your arms out to the side.
  • Relax your muscles.
  • Allow the back of your neck, lower back and arms to flatten on the floor.
  • Focus on taking deep and relaxed breaths in/out.
  • Assume this position for at least 2 minutes.

E) Sleeping

Your sleeping posture matters as well!

(Ultimately – The best sleeping position is the position that you can comfortably get to sleep in. But if you would like some of my recommendations, check out the following points!)

41. Sleep on your back

sleep on your back

In my opinion – Sleeping on your back is the best as it promotes the most neutral alignment and symmetry of the spine.

For More Information: Best Sleeping Posture

(Keep in mind – we have no control of how our body will move when we are fast asleep! Start in a comfortable position and hopefully you will remain in this position.)

42. Learn how to do “Stretch lying”

Did you know that you can actually stretch your spine whilst you sleep?

Check out this video by the Gokhale Method to find out how.

43. Sleep on your side

Side sleep posture

If you can not sleep on your back for whatever reason, the next best position is to sleep on your side.

Use pillows to support your head/neck, upper arm and knees to promote a neutral position of the spine.

44. Support the small of the neck

If you are sleeping on the side, make sure that you deliberately tuck the pillow into the curve of your neck.

This is to ensure that your head and neck are completely supported in this side lie position.

Failure to do this may result in the head and neck adopting an awkward position.

45. Memory foam pillow

Since we all come in different shapes and sizes, it is best to get a pillow the molds to your type of neck posture.

Recommendation: Try several different pillows until you find one that works for you!

46. Use pillow to support body

Once you are in a comfortable position, place pillows around you to minimize the chance of your body moving out from this good position.

47. Get a firm mattress

Generally speaking – I recommend using a firmer mattress to promote better posture.

If your mattress is excessively soft, there will be a lack of support and your body will tend to sink into the mattress.

However… in saying that, the most important thing is to make sure that your mattress is comfortable for you.

48. Don’t cuddle whilst sleeping

Hey, I am all for hugs and kisses.


Make sure that you aren’t in an awkward position when you do fall asleep!

49. Stretch before you sleep

You are lying down for approximately 5-8 hours when sleeping.

This can lead to stiffness in the body.

To make sure your muscles are relaxed before sleeping, try incorporating some stretches.

50. Morning routine

Get into the habit of having some sort of a 5-10 minute morning routine that involves exercises that encourage a healthy posture.

This could involve going for a walk, performing full body stretches and/or posture exercises.

f) Driving/Public transport

Here are a few suggestions to help promote better posture when driving and when taking public transport.

(Keep in mind: Your safety is the most important! If you feel that these exercises impede your ability to drive, please re-consider doing them. Perform these exercises at your own risk.)

51. Set up your car seat properly

Do you sit like this in your car?

posture while driving car

When you need to drive in your car, ensure that your car seat is set up correctly to help promote your best possible posture.

If you would like to know how to set up the car seat properly:

See Post: Proper Posture While Driving

52. Avoid Lowered Cars

It is very difficult to sit with good posture in any car seat (… especially in lowered/sports cars).

Cars such as a SUV and 4WD tend to allow more leg room and encourage a better sitting posture.

53. Use lumbar support

Most cars these days come with a built-in lumbar support into the car seat.

Use it to support your lower back.

If your car does not have one, consider using a small pillow or rolled up towel to the same effect.

54. Perform red light chin tucks

Any time that you are stopped at a red traffic light, take this as an opportunity to do some neck exercises.

I am a big fan of chin tucks.

Chin Tuck

chin tuck red light


  • Look slightly downwards.
  • Glide your chin backwards.
  • If performed correctly, you should feel a gentle lengthening at the back of your neck and a slight contraction in the muscles at the front of the throat.
  • Perform as many repetitions as you can whilst you are stopped at a red light.

55. Drive with your elbows closer to your body

elbow position in car

Do not lock your elbows in the flared out position whilst you are holding the steering wheel.

This can cause your shoulders to slouch forwards.

Instead – aim to keep your elbows reasonably close to the sides of your body.

56. Take breaks on long car trips

bucket seats

It is difficult (… or border line impossible) to sit with good posture in a car seat.

This is mainly due to the fact that they are not specifically designed to support the ideal sitting posture. (See above)

If you are driving for long periods at a time, consider taking frequent stops as required to rest your muscles.

57. Push Hips into the Back Of the seat

chair gap

When initially sitting into the car seat, make sure that you position the back of your hips all the way back into your car seat.

This will help place your pelvis in a better position whilst sitting.

58. Do the yawn stretch

stretches after driving

After you get out of the car, get in the habit of doing the “yawn stretch”.

It will stretch out all those muscles that tend to get tight when you drive for a long period of time.

59. Stand Up when taking public transport

You don’t have to stay seated the whole trip whilst travelling on a bus/train.

Consider standing up for a portion of the trip.

60. Spread your shoulders

keep shoulders wide

When the bus or train gets too crowded, many people are forced to compress their posture to avoid rubbing shoulders with their fellow passengers.

Throw courtesy out of the window and spread those shoulders of yours as much as you can!

(I’m not too sure if you’ll be compliant with this one, but it’s worth mentioning at least.)

61. Recline your chair

If you are flying overseas and do not have the luxury of travelling first class, make sure that you recline your chair as far as it will go.

Those airplane seats are far too small, uncomfortable and often cause bad sitting postures.

G) Watching television

Since we spend a long time sitting in front of the television, consider the following points to minimize the negative affects of bad posture.

62. Learn to squat

wall squat

The deep squat position is my preferred way to watch television.

If this position is difficult to maintain, you can rest your back against the wall to make it easier.

(It’s also great for improving your ankle mobility!)

63. Avoid the soft couch

I have yet to sit on a couch that encourages good posture.

They are often far too low, soft and deep.

In my opinion – If you are watching TV on the couch, you are probably better off lying down on it instead.

64. Stretch whilst watching television

If you can stretch and watch TV at the same time, why not do it?

65. Go for a walk every advertisement

There are plenty of advertisements when watching your favorite television show.

… this means there should be plenty of opportunities for you to get up and move your body.

66. Limit your time watching the TV

Do you really need to spend all that time in front of your television?

Try to minimize your time in front of the TV.

Get out of the house. Move around. Go for a walk.

H) looking down

Looking down for prolonged periods at a time can cause the whole posture to slouch forwards.

(Note: There is nothing inherently wrong with looking down. The potential issue arises when you are stuck in this position for too long.)

67. Bring book to eye height

Instead of looking down at the book that you are reading, consider bringing your book slightly higher towards the level of the eye.

68. Bring smart phone to eye height

As above.

69. Minimize tablet use

Don’t slouch over that tablet.

70. Look with your eyes

look with your eyes

If you don’t want to bring the book/phone to your eye level, consider glancing down with your eyes whilst keeping the head in a more neutral position.

71. Alternate between Head looking down and eyes glancing down

If in doubt, you can always alternate between the head looking down and eyes glancing down position.

72. Eating

Bring your food up to your mouth.

… And not your mouth to your food.

This might take a bit of practice.

If possible – you could even hold your plate/bowl up towards your mouth.


When drinking, maintain the upright posture.

Don’t jut out your chin.

74. Break up house chores

Instead of performing all of the house hold chores which involving looking down (such as mopping, doing the dishes, cleaning etc.) in one go, try spreading them out throughout the day.

This will help minimize the amount of time in the looking down position.

I) Devices

The following external supports can help with your posture.

75. Postural taping

Applying posture tape to your back will help encourage you to maintain the correct posture.

76. Get a Posture app

There are quite a few smart phone apps that can help with your posture!

It usually involves clipping a small device onto your shirt which then vibrates every time you start to slouch into bad posture.

77. Use postural braces

I would not recommend solely relying on postural braces as they tend to make your postural muscles weak and lazy.

However – If you feel that you require more assistance with your posture in the early stages, I would advise you to use them in conjunction with corrective postural exercises.

78. Posture shirts

These posture shirts are specifically designed to help you keep an upright posture.

As mentioned above, they work best when used in conjunction with corrective postural exercises.

J) Fashion

Wearing certain clothes and shoes can affect your posture.

79. Adequate bra support

For those of you who have a larger bust size, it is possible that it may be pulling your posture forwards.

Make sure that the bra you are using is providing you with a sufficient amount of support.

80. Do NOT wear high heels

I’m pretty sure whoever coined the quote “beauty is pain” must have had bad posture.

Wearing high heels alters the whole mechanics of your standing posture.

Try to stick to flat shoes with no elevated heel.

(EDIT: So, my wife just read this point and told me to say that it is okay to wear heels ONCE IN AWHILE. Just don’t wear them every day!)

81. Avoid wearing tight fitting clothes

Wear comfortable clothing that allows you to move effortlessly and naturally.

K) Lifestyle

Here are some general posture tips for you to consider.

82. Set yourself reminders

Place bright post-its (with different postural exercises written on them) on the walls around your house.

Every time you see the post-it, let it serve as a reminder to do some exercises throughout the day.

83. Sort out any gut issues

What do you do when you have a stomach ache?

You probably assume the fetal position to some degree.

Any pain/discomfort in the abdominal region can cause the body to hunch over to manage the pain.

Over time – The body may learn to habitually adopt this stooped posture.

84. Get an eye examination

If you are squinting all the time to see what is front of you, it’s likely that you are poking your head forward to improve your vision.

Consider visiting your optometrist to get your eyes assessed and to determine if you require to wear glasses.

85. Fix injuries

You may have injuries that are hindering you from having good posture.

Make sure that you address any old or current injuries.

86. Be confident

Generally speaking, people who tend to be more confident are more likely to have a more up right posture.

Next time you are walking, imagine you are someone with great power (a president, movie star, whoever you like!).

87. Reduce stress levels

The muscles around your neck and shoulders are also referred to as the “stress muscles”.

These muscles tend to tense up with increased levels of stress and can potentially affect your posture.

Listening to relaxing songs, meditation and deep breathing are some ways that can help reduce tension in these muscles.

88. Take deep breaths

If you are slouching, it is difficulty to completely expand your rib cage when you take in a deep breath.

Sit up tall. Practice taking in relaxed and deep breaths regularly throughout the day.

89. Lose weight

If you carry excess weight on your body, this can place higher demands on your muscles and joints.

This can have a strong influence on the overall shape of your posture.

90. Be more active

Bad posture comes from staying in the wrong position for too long!

Your body is designed to move.

Consider taking up swimming, going for walks and/or going to the gym.

91. Start swimming

Swimming is a form of exercise that can help get the body moving in a gentle and safe manner.

(This is particularly useful if you are experiencing any pain in the body.)

If you would like to improve your posture with swimming, I recommend that you become proficient in back stroke.

Back stroke help engage the muscles that are associated with good posture.

92. Take up yoga

This type of exercise can help promote good posture.

It consists of core exercises, stretches and whole lot of other great exercises that are beneficial for postural alignment.

93. Take up pilates

As above.

94. Go for a massage

What better way to get rid of your tight muscles than getting a nice massage.

Make it a habit to see a massage therapist on a regular basis.

95. See a Health Professional

Health professionals (such as Physical Therapists, Chiropractors, Osteopaths) are specifically trained to optimize your body.

(… This includes your posture!)

Go get assessed and get some specific exercises.

l) Reduce Exposure To

Here are a few things you should avoid doing (or at very least – reduce exposure to) to help optimize your posture.

96. sleeping On Stomach

bad sleeping position

Generally speaking – I advise people to avoid sleeping on the stomach.

The reason behind this is that it can cause neck pain, encourage a hunched upper back and a sway back posture.

Instead – Aim to sleep on your back to encourage the most symmetry in your spine.

97. Carrying Bag Over One Shoulder

Do you carry a laptop bag, purse or back pack over one shoulder?


Over a prolonged amount of time, uneven loads on your body may eventually lead to an asymmetrical posture like Scoliosis.

(This is where the spine will curve towards one side.)

Instead – distribute the load evenly by carrying your bag on both shoulders.

98. Sitting With Legs Crossed

When sitting on a chair, try not to habitually sit with your legs crossed all of the time.

Keep your feet flat on the ground to keep the body in a symmetrical position.

99. Gym Exercises With Bad Posture

If you go to the gym or lift weights, please be aware of your posture whilst performing your strengthening exercises!

If you consistently perform exercises with bad posture, you are essentially reinforcing the bad posture.

Recommendation: Assume your best possible posture before starting your gym exercises.

(For example: When you are performing bicep curls, make sure that your shoulders aren’t slouching forwards.)

100. Mobile phone zombie

mobile phone zombie

It is becoming the norm to see people hunched over whilst using their smart phones.

It’s commonly seen when people are walking, crossing the road, on the train, eating out etc.

Look – It’s completely fine to look down at your phone for a short period of time. Just make sure that you don’t become locked into that hunched over position where ever you go.

101. DO NOT finish reading this post without taking action

If you have read this far, you now know at least 100 different ways to improve your posture.

However – reading a blog post about posture is simply not enough to actually fix your posture.

Take action.

Choose 3 to 5 suggestions from this blog post that you can commit to for the next month.

It’s time to create better habits for your posture.

Let’s spread the message!

Share this post with someone you know who needs to improve their posture.

What to do next

1. Any questions?… (Leave me a comment down below.)

2. Come join me on the Facebook page. Let’s keep in touch!

3. Start doing the exercises!

Disclaimer: The content presented on this blog post is not intended to be used as a substitute for professional advice, diagnosis or treatment. Use of the content provided on this blog post is at your sole risk. Seek guidance from a healthcare professional before starting any exercise. For more information: Medical disclaimer.

25 thoughts on “101 Ways To Fix Bad Posture”

  1. Hello Mark,

    Could you please explain us why in some pictures(in other posts) you’re using a tape on your legs?

    Does that help align the knees?


  2. Hey Mark, got a question for you. I have an ache in the joint of my toe, I believe this is due to overbidding of my toe. Do you have an idea how to fix this? Thanks!

  3. Hey mark,
    I would first like to say this website is full of useful information. So thank you for that!
    I came across this website while looking up egoscue physical therapy because I have disc protrusions (2)in my lumbar spine causing sciatica. And recently I noted a heavy head because of forward posture. I’m hoping that these exercises will really help both conditions?

  4. Hi Mark,
    I just came across your website while searching for answers on how to improve my posture and what can I do to improve my condition of stenosis in T11-T12, my head goes forwards, I am aware I put my shoulders up and lean forwards when I walk, my back curvature is prominent inwards and I been told my spine is twisted in itself, I never thought about it till last year when I get a back spring while a tempting a back flip in a trampoline park ( I know stupid from me but one of the instructors had a proximate my build and as front flip was not so difficult I try to copy her in back flip but I landed I thought in my neck but had pain in my back, I was wearing a corset which maybe was a good coincidence, after observation in hospital they just advice me painkillers and told me about the stenosis which they say was congenital and previous my accident, that i could still jump in the trampoline, whick i wouldnt dare now i am plane scare. Please I woukd like some advice, till that moment I never had pain in my back or neck,even do my posture wasn’t good, but after I stayed 3 months with numness in upper legs and back radiating pain in floting ribs and neck when I sit in the car I am plane concern, also I am worried to develop the head forward Sibton further, I don’t want my head to lie down in my chest. I am 34 years old lady, I know being overweigh doesn’t help ( trying already to losing up some weigh through diet already), this last comet is because my mum who is 69 has her head almost falling down like actively looking to the floor and the back like the one from the mister barn you posted in one of your articles, is this genetic? How can I avoid that happening to mi and what advice would you give me for her as well as at this moment she’s been advices by a chiropractic to just try to put her head up so every time she drops her head we tell her to look up, like if she just forgot it, but is basically postural, this is really anoying, specially for her.
    could you please advice me what exercise could I do to improve my posture and condition and also what exercises would work for my mum’s.
    Thank you very much in advance, great website by the way!
    Looking forward to your answers.
    Kind Regards

    • Hi Ingrid,

      If you have radiating pain and numbness into your legs 3 months following a back flip onto your neck/back, I would probably get a scan to make sure that you haven’t done anything too serious. You don’t want to be messing around nerve issues as some exercises may even make your symptoms worse.

      In regards to your mother… does she have Osteoporosis? Osteoporosis can cause small wedge fractures in the bones that make up the back bone. This can cause a hunchback posture. This post here can help. But because with Osteoporosis the bones are very weak, I would strongly advise your mother to do them under supervision of a trained health professional.


  5. Hi Mark,

    This is some brilliant content you have here, not only that, but you present it very clearly and also positively.
    You have made it into my elusive bookmarks folder. In my opinion, people like you are what makes the internet so great.

    I have a question, I understand you may not be able to answer to answer it over the internet. But I would trust your perspective, so make of it what you will.

    I went kayaking in the cold about a month back, after which I got a strain in my neck.
    I have been doing a lot of computer work and writing which has involved a lot of looking down. The strain persisted for about a month. It was nearly gone.
    Then I went go-karting, this caused a surprising amount of discomfort I was very stiff for about two weeks. The first few days driving (speed bumps, going around corners) was very uncomfortable. It got a little better from there, but sleeping was ‘very’ uncomfortable, as were any sudden movements I had to make.

    It is now much better, I do however, have a sort of concentrated pressure between the side of my spine, and my shoulder blade.
    If I jump up and down the pressure pulsates strongly.

    It sometimes radiates lightly down my arm (I feel it most strongly near my funny bone & a little up the tricep and down the back of the forearm.)
    I believe that I may have a pinched nerve.

    Of the information I have found so far, all I’m finding is silly stuff about supplements or steroid injections. I would be more inclined to try and treat it more actively.

    When I do some of your stretches I feel a strain in the spot. Im not sure how much to push it, could I do more damage? Would things such as barbell rows to tighten the back muscles be an effective way to correct postural issues? Do you recommend performing traction? Are there any exercises to strengthen the neck muscles, more effectively than say, neck tucks?
    etc etc.

    Perhaps you have some recommendations?


    • Hey Patrick,

      Awesome to hear that the blog has made it to your elusive book marks folder :)

      Here are some answers to the questions you have asked:

      With any stretch, you should aim for a deep firm pulling sensation. It should not make any symptoms worse.

      Barbell rows is one way to strengthen your Rhomboids (muscles between shoulder blade), but there are many other ways also!

      Neck traction is awesome for neck pain (if done correctly and is appropriate).

      Check out this post on Neck strengthening exercises if you would like more info on that.

      Try out the ulnar nerve stretch. Does this reproduce any symptoms?
      If it reproduces your funny bone pain, it may be the Ulnar nerve that is affected.

      Also, try to stay away from steroid injections! They merely just mask the pain without addressing the root cause.


  6. Hi Mark,

    Just stumbled across your website and am going to start using your great easy-to-follow steps for back pain! ?

    A different issue that I can’t budge is the fact that I have developed RSI in my wrists and fingers from typing my dissertation in a tight period (ikr). I rested them over the university summer break but now that I’m typing again at work, they can really hurt.

    I’ve got myself the right tech to prevent further damage (ergonomic keyboard and mousepad) and try to use a stress ball to gently move my hand muscles. What else would you suggest doing?? They just feel really weak and flimsy!

    Thanks in advance!

    • Hey Ollie,

      The main thing with typing is taking regular breaks.

      The second most important thing is making sure you are typing with neutral wrists (see below).

      If there has been some sort of damage to your structures in wrists, try doing these 3 things to help speed up your recovery and prevent it from coming back.

      1.Release all the tendons/muscles in your wrist/forearm.
      – Since your pain is more in the wrist and fingers, try to extend the releases to these areas as well. But do the whole fore arm! (it’s all connected)

      2. Stretches:
      – Hold for at least 30 seconds. 5-7 times a day minimum

      3. Strengthening:
      I’ve written a post specifically for Elbow tendonitis, but most (if not all) exercises can be used for wrist tendonitis as well. Have a look at this post here.

      Persist with these for a good couple of weeks. Let me know how it goes mate!


  7. Your website is amazing! I love how you not only share a wealth of information through your detailed clear articles, but your exercises and the descriptions /pictures/videos accompanying them are detailed and understandable. Thank you!

    I don’t know if you can help me with my specific problem. I’ve been to a chiropractor, optometrist, neurologist and family doctor in the past week, and none of them have a clue what is causing my problem.

    A few weeks ago, my head started feeling heavy. Like someone was standing on it. And as I bend over, the further I bend the heavier it gets…like gravity is pulling it down. It has been debilitating. I can’t be up for long, as I need to sit down and rest. I am not able to do very many regular daily activities because of this.

    I just had an MRI of my head last month (checking for tumors, etc.) and they found none. It may help you to know that the last month I have spent lying down or sitting much of the days and evenings, because of other health issues which are now better. I wondered if my neck muscles have gotten weak from non- use. Also I had cat scan a week ago (abdominal issues) and they reported that I have a levoscholiatic curve in my spine. I am 68 and have had poor posture as long as I can remember. Do you have any idea what would cause my head to feel so heavy? I have no pain, dizziness or lightheartedness. This head problem has only been for the past 2 or 3 weeks. I woul be grateful for any help you can provide.

    • Hey there Jonnie!

      If they have not found anything sinister that may be causing your symptoms, I would try to release your SUB-OCCIPITAL muscles.

      Place the ball under your head as to press into the areas underneath the base of the skull.
      Practice rotating your head from side to side to emphasise certain areas.
      Generally speaking, if it hurts, you are on the right area.
      Aim to get a solid 5 minutes of this.
      Do both sides.

      These muscles in particular can cause a sense of heaviness in the head.

      Since you have been on bed rest for a prolonged amount of time, you may have some de-conditioning of the muscles that are responsible for keeping your head up right.

      You can check out my neck strengthening guide here.



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