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Straighten Up: A Guide to Posture Correction Techniques.

Let's talk about something we all know we should do but often forget about until our backs start screaming at us: postural correction. Yep, that thing your mum probably nagged you about when you were a kid – turns out, she was onto something.

We all know the drill: sitting hunched over at a desk for hours, craning our necks to stare at our phones, or just generally not paying attention to how we're carrying ourselves. But fear not! I'm here to share some simple exercises and techniques to help you straighten up.

1. The Shoulder Roll: Let's start with something easy. Sit or stand up straight, and then roll your shoulders backwards in a smooth, circular motion. Repeat this a few times, and feel the tension melt away from your upper back and shoulders. Shoulder exercises like shoulder rolls can improve posture and reduce neck and shoulder pain.

2. The Chin Tuck: Ah, the dreaded forward head posture – the bane of desk jockeys everywhere. Combat it with the chin tuck exercise. Simply sit or stand up straight, and gently tuck your chin in towards your chest. Hold for a few seconds, then release. Repeat several times to help strengthen the muscles in the front of your neck and combat that pesky forward head posture (1).

3. The Wall Angel: Stand with your back against a wall, feet shoulder-width apart. Press your lower back into the wall, and then slowly slide your arms up the wall, always keeping your elbows and wrists in contact with the wall. Once your arms are overhead, slowly lower them back down. This exercise helps improve shoulder mobility and strengthens the muscles of the upper back. Wall angel exercises can significantly improve scapular muscle strength and shoulder mobility (2).

4. The Desk Posture Check: Let's not forget about posture while we're working away at our desks. Set a reminder on your phone or computer to do a quick posture check every hour. Sit up straight, make sure your feet are flat on the floor, and adjust your chair so that your knees are level with your hips. It's a small change that can make a big difference in how you feel at the end of the day.

5. The Mindful Movement: Finally, let's talk about the power of mindfulness when it comes to posture correction. Throughout the day, take a moment to check in with your body. Are you slouching? Are your shoulders tense? Take a deep breath, roll your shoulders back, and imagine a string pulling the crown of your head towards the ceiling. It's amazing how just a few moments of mindful movement can help reset your posture and relieve tension.

So, there you have it, a few simple exercises, and techniques to help you straighten up. Remember, good posture isn't just about looking taller and more confident (though that's a nice bonus) – it's also about keeping your body happy and healthy for years to come with regular movement. It's important to note that evidence now suggests that there is no real link between a 'straighter' posture and less pain, but who doesn't want to look better? So go ahead, give these exercises a try, and show your spine some love! Your future self will thank you.

Our Barnet, Cockfosters & Enfield Physio's can assist with postural related pain. We also have a new Stretchology service that can assist with exactly this issue! You can book an appointment here.

Blog By: Emre Oz (Musculoskeletal Physiotherapist at Crouch Physio).


1. Kang, H. and Yang, H., 2019. The effects of modified chin tuck exercise on the cervical curvature, the strength and endurance of the deep cervical flexor muscles in subjects with forward head posture. Journal of The Korean Society of Integrative Medicine, 7(2), pp.189-195.

2. Hajihosseini, E., Norasteh, A., Shamsi, A. and Daneshmandi, H., 2014. The effects of strengthening, stretching and comprehensive exercises on forward shoulder posture correction. Physical Treatments-Specific Physical Therapy Journal, 4(3), pp.123-132.

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