Tips for Better Posture

You can be doing everything right in the gym and still not see the results you are looking for.  Poor posture can be the culprit and is becoming all too common in our sedentary society. Jobs are demanding us to sit longer and hunch over staring at a screen for the majority of our waking hours.  These demands can wreak havoc on our bodies alignment and impede our overall health and well-being.

 Yes, a well designed training plan is imperative towards preventing injury and feeling great. The problem is when all that hard work in the gym is reversed by the bad habits in our everyday life.

When we aren’t training we are either sitting, standing or lying down.  Here are some guidelines for when we are in these positions, to help our bodies be more efficient and improve overall posture.

 Tips for standing:

-Weight should be evenly distributed across both feet, not shifted to one side.

-Feet pointed straight ahead or slightly turned out.

-Shoulders should be pulled back with your head directly above.  Upper back should NOT be rounded and head should NOT be forward in front of your spine.

Walking around helps your body to reset itself into healthy posture, so make a point to get up from your desk at least twice an hour.

Tips for sitting:

– Hips and knees flexed at 90 degrees.

-Feet forward and flat on the ground.

-Hips, shoulders and ears in a straight line without rounding the upper back.

-Chin tucked down in a neutral position rather than elevated and forward.

-Avoid crossing the legs to prevent hip alignment issues.

We know that many of us have jobs that do require us to spend time working at desks, so knowing how to sit and stand with good posture is certainly important and beneficial to one’s health and well-being. That said, the human body was built to move, not spend 8 hours at a computer.

Tips for lying down:

-Lye on your side with shoulders, hips, knees, and ankles stacked above the opposite side.

-Pillow under your head and between your knees to promote proper alignment.  The pillow under your head should promote a neutral spine position.

-Avoid lying on your stomach or curled up in the fetal position.


Remember, your body naturally adapts to the position it spends the most time in. The more we can move and change positions the less we will deal with nagging postural issues.  Some of these positions we discussed will take time to adjust and feel comfortable, but if you are consistent you will begin noticing the difference!

Improving posture has proven to have countless benefits including confidence, digestion, proper muscular alignment, and even mood.  Here at Core Results we would be happy to help you straighten up!  We will tailor a plan addressing your  specific body and needs.  All our trainers have extensive experience in this area, so don’t hesitate to contact us today!

Categories: Advice & Support