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Posture
Posture is about more than simply sitting or standing up straight. Mobility, strength, stability, and everyday movement all play a role in how your body holds itself and adapts throughout the day.
Start With Something Simple
One of the simplest things you can do to support better posture is walk. Walking naturally gets your hips, pelvis, spine, shoulders, and arms moving together. As you walk, allow your arms to swing naturally at your sides. Don't try to force yourself into some idea of “perfect posture.” Giving your body an opportunity to move regularly will naturally result in better posture. And yes, Hiking counts as walking too.
The more opportunities you give your body to move, the less posture has to become something you're constantly thinking about and trying to correct, it becomes natural.
You can also try these two simple movements:
Backward Shoulder Circles
Stand or sit comfortably with your arms relaxed at your sides. Slowly bring your shoulders up toward your ears, then roll them backward and down in one large, comfortable circle.
Don't force your shoulders as far back as possible. Just let them move through a comfortable range. Try somewhere around 10–20 slow circles, or simply continue for as long as the movement feels good.
Cat-Cow
Start on your hands and knees. Slowly let your abdomen move toward the floor as you gently lift your chest and tailbone. Then reverse the movement, gently rounding your back toward the ceiling while allowing your head and tailbone to move downward. Continue slowly between the two positions for 5–10 comfortable repetitions.
Neither exercise is about forcing your body into a particular position. Stay within a comfortable range, move slowly, and don't push into pain positions.
Good Posture Isn't About Sitting Perfectly Straight
When people think about good posture, they often picture somebody sitting or standing perfectly straight with their shoulders pulled back. But that's only part of the equation. Your posture is influenced by the way your entire body moves. So, if one hip isn't moving well, your pelvis may begin moving differently. Your spine may compensate for what's happening at your pelvis. Your shoulders and neck may then adapt to what's happening farther down.
Your body is incredibly good at figuring out ways to keep you moving. The problem is that sometimes those compensations stick around, and eventually that compensated position starts feeling normal. That's why constantly reminding yourself to “sit up straight” may not address the bigger issue. If certain areas of your body aren't moving well, simply reminding yourself to sit up straight may not be enough. Your body may be compensating for those restrictions without you even realizing it.
Instead, we want to improve the environment that allows better posture to happen naturally.
That means mobility, strength, and stability.
Get things moving well. Build enough strength and stability to support that movement. And give your body regular opportunities to move throughout the day. That's a much more useful way to think about posture than trying to hold yourself perfectly straight all day.
Want to go deeper into what healthy body alignment actually means?
Read: What Is Body Alignment and Why Does It Matter? →
It's All Connected
Your shoulders may be what you notice when you look in the mirror, but good posture doesn't begin at your shoulders. Your pelvis sits at the center of your body and serves as the foundation for overall movement. Your legs interact from below, your spine builds upward, and movement through your pelvis influences how the rest of your body moves.
That's one reason pelvic mobility can play such an important role in posture. If the hips, pelvis, or SI joints aren't moving well, your body may compensate somewhere above or below, likely both. Your spine may move differently. Your rib cage may adapt. One shoulder may sit differently than the other. Your neck and head may compensate as well.
That's why Myopractic begins with the pelvis and then works through the entire body rather than simply training your shoulders backward and telling you to stand up straight.
What to Expect From Myopractic Care if You Have Poor Posture
Your Myopractor will evaluate how your body is moving and look for areas where movement may be restricted. From there, we use hands-on techniques to help improve movement throughout the body. Your session may include soft-tissue manipulation, joint mobilization, stretching, and other techniques based on what we find and what your body needs that day.
As we discover restrictions and compensation patterns that are influencing your posture, we'll work to restore healthy movement through the pelvis, spine, rib cage, shoulders, neck, and other areas that may be contributing to the way your body is naturally holding itself.
But mobility is only part of the equation. Your body also needs enough strength and stability to support that movement. That's why walking, exercise, strength training, and sometimes physical therapy can be valuable alongside Myopractic care. The goal isn't to force your body into some picture-perfect posture. It's to help your body move well enough that better posture becomes a more natural result of the way your body is functioning.
And once we've got you standing tall and moving well, your wife or your mom can find something else to pester you about. 😂
As Myopractors, we're excellent at helping people move and feel better. But even though we're great at what we do, we're still only one piece of the puzzle. A very effective one, but just one piece.
What you do outside of your sessions matters even more. The more you understand your body and take an active role in your own health, the more you can support and accelerate the progress we make together. When posture is an issue, everyday habits can play an important role in helping you maintain the progress you're making and keep feeling your best. Our goal isn't to make you dependent on frequent care. it's to help you get back to moving and feeling your best, so your body doesn't keep you from doing the things you love. That's the idea behind the Life Is Motion Newsletter. Each article shares practical ideas to help you better understand your body, move better, build simple habits, and become the healthiest version of yourself.
How Many Sessions Will I Need?
The good news is that often people notice relief in their first session.
Additional sessions build on that progress.
If you've been dealing with poor posture for a while, we wouldn't expect one session to completely resolve a long-standing pattern. But that doesn't mean you have to wait weeks or months before you start noticing improvement. How much care you'll need depends on what we find: how long the pattern has been present, and how your body responds. That's one of the reasons we created our New Client 3-Visit Package. Your first session gives us an opportunity to begin making meaningful progress, while the next two allow us to continue addressing remaining tension and restrictions.
By the end of your third session, not only will you hopefully feel much better, but together we'll have a much clearer sense of the progress you're making, giving us a much better idea of what you may or may not need going forward.
New Client 3-Visit Package
Includes your Initial Evaluation & Treatment, plus 2 additional Standard Myopractic sessions.
Often people notice a real difference after just one session, but lasting results typically take some consistency up front. By the end of your third session, you'll likely have a much clearer picture of how your body is responding, and we'll be able to give you better guidance on what you may—or may not—need beyond that point.
Package credits can be used at either of our offices.
Already a client? View Returning Client Packages →
Ready to Schedule?
Each Myopractic session begins by getting the hips balanced and moving, followed by a whole-body evaluation and treatment. Rather than just focusing only on where you're experiencing discomfort, Myopractic care looks at how the body is moving as a whole to identify and address areas of restriction. Whether you're dealing with pain, limited mobility, or simply want your body moving and functioning at its best, you can schedule your appointment below.
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STILL HAVE QUESTIONS? WE'VE GOT YOU!
Frequently Asked Questions
Can Myopractic help with posture?
Many people come to Natural Motion with posture concerns. Your Myopractor evaluates how your whole body is moving, begins with the pelvis, and works through the rest of the body to address areas of restricted movement. The goal isn't to force your body into a picture-perfect posture, but to help it move well enough that better posture becomes a more natural result. As your body begins to move more freely you can anticipate your posture naturally improving with it. Results vary from person to person.
Is posture just about sitting or standing up straight?
No. Mobility, strength, stability and everyday movement all play a role in how your body holds itself and adapts throughout the day. Posture is influenced by the way your entire body moves, not only by pulling your shoulders back.
Why does my posture feel hard to change?
Restricted movement in one area can make the body compensate elsewhere. For example, if one hip isn't moving well, your pelvis may move differently, your spine may compensate, and your shoulders and neck may adapt. Over time that compensated position can start to feel normal, so reminding yourself to "sit up straight" may not be enough. Restoring movement may make it easier to hold positions comfortably.
What can I do on my own to support better posture?
One of the simplest things is to walk and let your arms swing naturally. Hiking counts too. You can also try backward shoulder circles (about 10 to 20 slow circles) and cat-cow (5 to 10 comfortable repetitions). Stay within a comfortable range, move slowly, and don't push into painful positions. These are general ideas and are not a substitute for guidance from your healthcare provider.
Do I need strength training or exercise along with Myopractic care for posture?
Mobility is only part of the equation. Your body also needs enough strength and stability to support that movement, so walking, exercise, strength training and sometimes physical therapy can be valuable alongside Myopractic care.
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Contact
Natural Motion Myopractics
Mesa: 4447 E. Broadway Rd. Ste. 108, Mesa, AZ 85206
Queen Creek: 22707 S. Ellsworth Rd. H-104, Queen Creek, AZ 85142
Phone: 480-712-2555