Exercises and Imbalances

Benefits of Good Posture

Physical benefits

  • Less back pain.
  • Increased energy
  • Fewer headaches caused by muscle tension.
  • Increased lung capacity and better breathing.
  • Improved circulation and digestion.
  • Stmmetrical body and muscle utilisation.

Psychological benefits

  • Appear more attractive.
  • Look taller and slimmer.
  • Increased self-confidence.
  • Improved mood.

Societal benefits

  • People size each other up.
  • If you present yourself as defeated, then people will react as if you are losing.
  • If you straighten up, then people will treat you positively.
  • Standing up straight accepts the responsibility of life and transforms chaos into the realities of habitable order.

🧘🏻‍♂️ Exercises

Routine 1: upper body

  1. Over and backs – open and stretch muscles that cause hunching. Narrow grip as mobility improves.
  2. Cobra pose – stretch all the muscles that become tight during sitting.
  3. Side stretch – correct asymmetries caused by slouching to the side.
  4. Wall slide – strengthen lower traps. Add chin nods to activate neck muscles.

Routine 2: lower body

  1. Quadruped thoracic rotations – increase mid-back mobility.
  2. Kneeling hip flexor stretch – activate hip flexors. Contract glutes and abs.
  3. Pigeon stretch – activate hip flexors and open hips with external rotation.
  4. Glute bridges – strengthen glutes. Prgress to single-leg glute bridges.



Anterior pelvic tilt

  • Front of the pelvis rotatest forwars, whilst the back of the pelvis rises.
  • Anterior pelvic tilt is caused by the shortening of the hip flexors and the lengthening of the hip extensors.
  • The biggest cause of anterior pelvic tilt is sitting, as muscles become tight or inhibited.


  • Hip flexor stretch
  • Glute bridge
  • Kneeling leg lift
  • Kickbacks
  • Squat
  • Runner’s lunge
  • Butterfly stretch
  • Plank

Posterior pelvic tilt

  • The pelvis rotates backwards, causing the front of the pelvis to rise, whilst the back drops.
  • It is caused by lengthened hip flexors and shortened hip extensors.


  • Cobra pose
  • Lunges
  • Hamstring stretch
  • Superman stretch
  • Leg raise

🪑 Sitting Posture

🧍‍♂️ Standing Posture

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