Gone Are the Days of “Chest Out, Shoulders Back”
Perfect posture isn’t about stiff, exaggerated positions. In fact, forcing your chest out and shoulders back can cause more harm than good.
True good posture is much more subtle — and while it should feel effortless in the long term, it won’t feel that way at first. In fact, many people are surprised by how unnatural good posture feels when they first start working on it.
The Surprising Benefits of Better Posture
Yes, it takes effort. But the rewards are worth it.
When your posture improves, you’ll:
- Experience fewer aches and pains
- Look and feel younger, taller, and slimmer
- Move with more ease and confidence
- Breathe more freely
- Reduce strain on your joints and muscles
- Bounce back from injuries more quickly
- Prevent future injuries
- Stay active into older age
So Why Is It So Hard to Fix?
Let’s break it down.
Don’t worry I have a FREE Masterclass to help you work it out.
1. Muscle Memory: Your Body’s Postural Autopilot
Your body is used to holding itself in a particular way. These postures become habitual — even if they’re not ideal.
Like any habit, poor posture is hard to change because it’s largely subconscious. But just like any habit, it can be changed with regular input and patience.
Try This:
Check in with your posture regularly throughout the day.
Link it to everyday moments like:
- Brushing your teeth
- Waiting for the kettle to boil
- Sitting in traffic
- Standing in a queue
Over time, these micro-corrections will help retrain your body. But be patient — it’s a process of months, not days.
2. “I Don’t Stand Like That… Do I?”
It’s incredibly hard to see your own postural faults. That’s why so many people are surprised when I assess their posture in clinic — they simply didn’t realise how they were holding themselves.
Your posture feels normal to you, even if it’s out of alignment. Without awareness, how can you expect to change it?
Try This:
- Ask a friend or family member for honest feedback
- Have someone take a full-length photo of you from the front and side
- Observe yourself in a mirror from different angles
Tip: Try to stand as you normally would, without “posing” or overcorrecting. People often subconsciously stand taller when they know they’re being assessed — which can mask the issue!
3. Muscle Weakness & Imbalance: The Real Reason Posture Feels Hard
Good posture relies on specific muscles doing their job well. If those muscles are weak, your body can’t maintain alignment without effort.
The key postural muscles include:
- Gluteals (your bottom muscles)
- Deep core muscles (deep abdominals)
- Back stabilisers
- Rotator cuff and shoulder stabilisers
In people with poor posture, these muscles are often underactive or completely switched off.
Try This:
- While standing, gently shift your weight back through your heels.
Most people lean too far forward — this subtle shift can help activate your deep core. (Don’t lift your toes, though — just lighten the pressure.) - In sitting or standing, draw your shoulder blades gently down your back.
Think of “widening” your shoulders — it should feel subtle and supported, not forced.
At first, this may feel like you’re leaning backwards or slouching. But stick with it — with practice, your body will learn to hold this position more naturally.
Summary: It’s Not Easy — But It’s Absolutely Worth It
Around 95% of my patients have posture-related issues that are contributing to their pain and discomfort. If you don’t address these now, they can gradually worsen, making them harder to fix later.
But if you do take action now, you’ll not only ease current symptoms — you’ll protect yourself against future problems and enjoy a more active, confident life.
Want More Help?
You’re not alone — and I’ve created free resources to help you take your next step:
FREE Posture Masterclass
Your first step to upgrading your body.
A quick and easy video guide to better posture in just 35 minutes.
👉 Learn more or enrol – Free Posture Masterclass
FREE Interactive Back Pain Masterclass
Learn how to treat your back like a pro with physio-approved advice.
👉 Learn more or enrol – Free Back Pain Class
Final Thoughts
Improving your posture isn’t quick or easy — but it is worth it. Around 95% of people I see in clinic have postural issues contributing to their pain. Left unaddressed, these habits tend to get worse over time and become more difficult to shift.
This blog is just a starting point, but there’s plenty more support available if and when you’re ready. You can explore my other posture-related blogs, or watch my FREE 35-minute online Posture Masterclass.
Wherever you are on your journey, know that positive change is possible. You don’t have to settle for a body that feels stiff, achy, or older than you are. I’m here to help when you’re ready.
Let’s get you started on your posture journey.
Take care,
Helen Manders BSc (Hons), MCSP, HCPC
Chartered Physiotherapist Helping You Feel Great Since 2001
