Posture Tips

photo - Version 2Those who have worked with me know that I’m a stickler for posture.  Proper posture is the foundation for all movements, whether it’s a squat or a push up.  It can also alleviate pain and strain on the neck, shoulders and back.  It helps us look taller, perform better and more functionally, and reduce strain on our muscles and joints.

Most of us have to work at proper posture.  It takes practice and some strengthening, stretching and awareness but we can all benefit from improving our seated and standing postures.  Here are a few tips to get started:

– Stand with your feet hip width distance apart

– Lift your chest

– Retract your shoulder blades slightly (imagine someone is throwing ice water down your back)

– Retract your head so that it is in line with your shoulders (stand against a wall and place your hips, shoulders and head against the wall)

– Your pelvis should be neutral (not tilted forward or back)

– Shoulders should be open (look in the mirror, your palms should be facing your outer thighs, not the back wall)

Join me for a Posture Improvement Class on Mondays from 10:15 to 11:00 am beginning March 4.  We’ll strengthen the scapular stabilizers, core and back and stretch tight chest, shoulder and back muscles.  For more information, please go to

Sarah is a Certified Kinesiologist, Exercise Physiologist, Group Fitness Instructor and Mother of 2. She is the creator of the Prenatal and Postnatal Strength Workout DVD (available at as well as co-created the Elemental Workout®. Sarah owns Continuum Fitness and Movement Performance with her husband, John (, a personal training studio in Westboro, Ottawa offering one on one coaching as well as group classes. Sarah is a former international fitness competitor and has been a nationally ranked race walker.

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  1. I have had problems all my life by not having proper posture! I have tried to make my shoulders be in the right position, but it seems like my bad posture keeps getting worse. Thanks for the proper posture tips, I needed to read this!

  2. I’ve been told I have really good posture. I do find that I occasionally slump my shoulders forward and round my back, though. I think I need to strengthen the core a little more to continue to support me all day.

  3. I always thought I had great posture.That is until I started having serious back pain.My doctor told me it ‘could’ be my posture that’s causing my back pain.I have an x-ray to do to check for the real problem I’ve been experiencing.Very painful.

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