Good posture is essential for maintaining a healthy back and overall well-being. Many people struggle with poor posture, which can lead to neck pain, muscle tension, and other musculoskeletal problems. Luckily, there are simple exercises and techniques you can use to improve your posture, just like a physical therapist. This comprehensive guide will help you achieve better posture and correct years of bad habits.
About the Author
As a licensed Physical Therapist Assistant with over 7 years of experience, I am passionate about helping women discover how to exercise properly and heal their pain. Join me at Good Mind + Body, where we create a supportive space for women to learn, grow, and achieve their health and wellness goals.
What Does Good Posture Look Like?

Head and Neck
- Head Level: Keep your head level, with your earlobes aligned with your shoulders. Avoid tilting your head forward or backward.
- Chin Position: Keep your chin parallel to the floor and slightly tucked in. This helps in avoiding forward head posture, commonly known as “text neck.”
Shoulders and Upper Back
- Shoulders Back and Down: Pull your shoulder blades slightly back and down, as if you’re gently trying to tuck them into your back pockets. Avoid slouching or rounding your shoulders forward.
- Chest Open: Open up your chest by ensuring your shoulders are not rolled forward. This creates a more upright and confident stance.
Spine and Torso
- Neutral Spine: Maintain the natural curves of your spine. Your lower back should have a slight inward curve, and your upper back should have a slight outward curve.
- Rib Cage Alignment: Ensure your rib cage is aligned over your hips. Avoid flaring your ribs out or tucking them in too much.
- If you find yourself being unable to stand up straight, it might be due to low back pain.
Abdomen and Core
- Engaged Core: Gently engage your core muscles by pulling your belly button slightly towards your spine. This provides support to your lower back and helps maintain a neutral spine.
Hips and Pelvis
- Pelvic Position: Keep your pelvis in a neutral position. Avoid tilting your pelvis too far forward (anterior pelvic tilt) or backward (posterior pelvic tilt).
- Hip Alignment: Your hips should be level and in line with your shoulders and knees.
Legs and Knees
- Straight Legs: Stand with your legs straight but avoid locking your knees. Keeping a slight bend in your knees can prevent strain and maintain balance.
- Even Weight Distribution: Distribute your weight evenly on both feet. Avoid shifting your weight to one leg or leaning to one side.
Feet and Ankles
- Feet Position: Stand with your feet hip-width apart, pointing straight ahead. This helps in maintaining balance and proper alignment.
- Even Pressure: Distribute your body weight evenly across the balls and heels of your feet. Avoid putting too much pressure on the front or back of your feet.
Arms and Hands
- Relaxed Arms: Let your arms hang naturally by your sides with your elbows slightly bent. Avoid holding tension in your shoulders or arms.
- Hand Position: Your hands should be relaxed, with your palms facing your thighs or slightly rotated forward.
4 Easy Posture Tests that You Can Do at Home
1. The Mirror Test
Front View:
- Stand in front of a full-length mirror with your feet hip-width apart.
- Look at your shoulders. They should be level and not one higher than the other.
- Check your hips to ensure they are even.
- Make sure your knees are facing straight ahead and not turning inward or outward.
- Observe your ankles and feet; they should point straight ahead.
Side View:
- Stand sideways to the mirror.
- Your earlobe should be in line with the middle of your shoulder.
- Your shoulders should be aligned with your hips.
- Your hip joint should be aligned with the middle of your knee.
- Your knee should be aligned with the front of your ankle.
2. The Wall Test
- Stand with your back against a wall. Your heels should be about 2-4 inches away from the wall.
- Your buttocks and shoulder blades should touch the wall.
- Check the space between your lower back and the wall. There should be a slight curve, but not too much space (you should not be able to fit your whole hand through the gap).
- If you cannot maintain these contact points without strain, it may indicate poor posture.

3. The Plumb Line Test
- A plumb line is a simple tool that consists of a weight hanging from a string, used to determine vertical alignment.
- Have someone hold a plumb line next to your body while you stand naturally.
- The line should pass through the earlobe, center of the shoulder, hip, knee, and ankle.
- Deviations from this line may indicate areas of poor posture.
4. The Range of Motion Test
Neck:
- Stand straight and try to touch your chin to your chest.
- Look up toward the ceiling.
- Turn your head to the left and right.
- Tilt your head toward each shoulder.
- Difficulty or discomfort in these movements may indicate neck posture issues.
Shoulders:
- Raise your arms straight up over your head.
- Bring your arms down and try to touch your hands behind your back (one from above and one from below).
- Any restrictions or pain may suggest poor shoulder posture.
How to Correct Your Posture
Now that you know what good posture looks like and how to test your own posture, what should you do if you discover that your posture needs improvement? First, identify what areas are misaligned. For instance, if you performed the plumb line test and noticed your hips are far out of alignment, it might indicate that your spine is not in a neutral position.
The key to correcting poor posture is to stretch the muscles that are tight and strengthen the muscles that are overstretched.
Keep this principle in mind as you perform the posture exercises.
Improve Your Posture with These Tips

1. Posture Check
Performing a regular posture check is a good idea to ensure you’re maintaining proper alignment of your body.
Stand against a wall with your head, shoulder blades, and buttocks touching the wall.
There should be a small gap between your lower back and the wall. This is your neutral spine position.
2. Core and Abdominal Muscle Strengthening
Strong core muscles are crucial for supporting a healthy spine. Incorporate exercises that target your abdominal muscles, such as planks and resistance band workouts. The high plank is one of the best exercises for building core strength.
3. Shoulder Blade Squeeze
One simple exercise to improve your posture is the shoulder blade squeeze.
Sit or stand up straight, then squeeze your shoulder blades together, hold for a few seconds, and release.
Repeat this exercise several times throughout the day to combat tight muscles and promote proper posture.
4. Frequent Breaks
Taking frequent breaks is essential, especially if you have a sedentary job. Stand up and move around every half hour to prevent muscle stiffness and maintain a healthy back.
5. Body Awareness and Eye Level
Being aware of your body’s position is key to maintaining proper posture. Ensure your computer screen is at eye level to avoid straining your neck muscles. Adjust your chair and desk to keep your elbows at a 90-degree angle and your feet flat on the floor.
More Posture Tips

6. Proper Alignment While Sitting
When sitting, make sure your back is against the back of the chair, and your shoulders are at shoulder height.
Use a rolled-up towel or lumbar support to maintain the natural curves of your lower back.
7. Posture Exercises and Stretches
Incorporate posture exercises and stretches into your daily routine. Tai chi and yoga poses are excellent for improving body awareness and flexibility. Stretch your hip flexors, upper back muscles, and neck muscles regularly to reduce muscle tension and promote a healthy spine.
8. Correcting Text Neck
Text neck is a common issue caused by looking down at your phone for long periods of time. To correct this, hold your phone at eye level and take frequent breaks to stretch your neck.
9. Strengthening the Upper Body
Weight-bearing exercises and resistance band workouts can help strengthen your upper body and maintain good posture. Focus on exercises that target the upper back muscles, shoulder blades, and neck muscles.
10. Consult a Healthcare Provider
If you experience persistent neck pain, joint pain, or other posture problems, it’s best to consult a healthcare provider or physical therapist. They can provide personalized advice and treatment to address your specific needs.
The Takeaway
Improving your posture like a physical therapist involves a combination of exercises, body awareness, and proper alignment. By following these tips and incorporating posture exercises into your daily routine, you can achieve better posture and prevent musculoskeletal problems.
Remember, maintaining good posture is essential for your overall health and well-being. Take the first step towards a healthier back today by practicing these easy ways to improve your posture.
The Good Mind and Body assumes no responsibility or liability for any errors or omissions in the content of this site. The use of the information is at the user’s own risk. Not Financial, Legal, or Medical Advice: The content on this website does not constitute financial, legal, medical, or any other professional advice. Users should consult with the relevant professionals for specific advice related to their situation. The information contained in this site is provided on an “as is” basis with no guarantees of completeness.
Leave a Comment