Posture: its effects and how to fix it
- Dec 15, 2025
- 4 min read
Updated: Dec 18, 2025
Everyone and I mean everyone can benefit from working on their posture. Today, poor posture is incredibly common thanks to long hours of sitting, working at desks, and looking down at screens. Over time, this lifestyle leads to weak core stability, rounded shoulders, and a tendency to hunch forward. Left unaddressed, poor posture can contribute to a variety of muscle and joint issues.
Why Poor Posture Matters
When we sit or stand with poor posture, we often develop what is known as Upper Crossed Syndrome, sometimes called Cross X Syndrome. This happens when certain muscles become tight while others become weak or overstretched (see picture for visual)
In this pattern, the chest muscles tighten as the shoulders round forward, while the middle back muscles, specifically the middle trapezius and rhomboids, become stretched and weak. At the same time, the muscles in the front of the neck lengthen while the muscles in the back of the neck tighten. Because the shoulders and upper back are rounded forward, we end up extending the neck just to look straight ahead. Over time, this imbalance can lead to pain and dysfunction.
Common Issues Caused by Poor Posture
Headaches
When the neck is constantly held in an extended position, the muscles at the base of the skull become tight and can pull on the head. This tension often leads to headaches.
Thoracic Kyphosis
Consistently sitting or standing in a slouched position can cause changes in the shape of the spine. Over time, this can make it physically difficult to stand fully upright and cause our spines to be fixed in a forward hunch.
Neck and Back Pain
The spine is meant to have natural curves, including a slight forward curve in the lower back, a slight backward curve in the middle back, and a slight forward curve in the neck. Poor posture exaggerates these curves, increasing stress on the joints and muscles, especially in the lower back. While posture may not be the only cause of pain, it can make symptoms of other conditions worse.
How to Improve and Fix Your Posture
Improving posture requires a combination of stretching tight muscles and strengthening weaker ones. Start with the following stretches.
Pectoral Stretch
Stand in a doorway with your elbows bent and forearms resting against the door frame. Step one foot forward and gently lean your chest forward until you feel a stretch across the front of your shoulders and chest. This stretch can feel intense, so move slowly and gently. Another option is lying on your back with a rolled towel placed lengthwise between your shoulder blades. Place your arms in a goalpost position and allow your elbows to relax toward the floor.
Cervical Flexion Stretch
While sitting or standing, gently bring your chin toward your chest until you feel a stretch in your neck and upper back. To deepen the stretch, place your hands on the back of your head and apply light pressure. Be sure to keep your shoulders relaxed and down.
Upper Trapezius Stretch
Sitting or standing tall, tilt your head so your ear moves toward your shoulder. Avoid lifting the shoulder. To increase the stretch, gently use your hand to guide your head further to the side. Putting your opposite hand behind your back keep your shoulder down on that side.
Levator Scapulae Stretch
This is a great stretch for neck stiffness and headaches. Turn your head slightly to one side, then angle your chin down toward your armpit. For a deeper stretch, gently pull your head downward using your hand. You should feel this along the back/ side of your neck and possibly into your shoulder blade. This is a great one for headaches!
Chin Tucks
Chin tucks help lengthen the small muscles at the base of the skull and improve neck alignment. Sitting or standing tall, gently draw your chin straight back as if you are trying to give yourself a double chin. Hold briefly, then relax.
Strengthening Exercises for Better Posture
To complement stretching out the tight muscles, the weak muscles must be strengthened to help maintain good posture.
Scapular Retractions
While sitting or standing, squeeze your shoulder blades together as if you are pinching something between them. Hold for a few seconds, then relax. This helps strengthen the muscles of the upper back.
Standing Rows
Attach a resistance band to a stable surface at chest height. You could tie a knot in the middle of the band and shut it in a door, wrap it around a stable surface, or even have someone hold onto the middle of the band. You'll hold one end of the band in each hand and pull your elbows back, bringing your hands toward your ribs. Keep your elbows close to your body and focus on squeezing your shoulder blades together throughout the movement. You should act like you are trying to squeeze a pencil between your shoulder blades.
Cervical Flexion Strengthening
Lie on your back and gently lift your head off the floor, bringing your chin toward your chest. Move slowly and with control. You do not need to hold the position at the top. This exercise strengthens the muscles at the front of the neck, which play an important role in posture.
Scapular Retractions with Hands Behind Head
Last but not least, performing scapular retractions with your hands behind your head is great for mobility and scapular strengthening. You'll start with your hands on the back of your head with your elbows up. Then you'll try to pull your elbows out to the sides while squeezing your shoulder blades (this can be hard to describe in words, so see the video below!)
Final thoughts!
Improving posture takes consistency, not perfection. Small daily habits and simple exercises can make a big difference over time. By increasing your awareness of your posture, strengthening the muscles that need it, and stretching the tight muscles, your posture can naturally improve. You may soon find yourself sitting up straighter without intending to!
Comments