When most people think about fixing their posture, they picture standing up straight with their shoulders pulled back and chest lifted. But is that really the best way to improve posture, or is it just another posture myth? The truth is, posture is more about movement, balance, and strength than simply holding a rigid position. Let’s break down the myths and explore how to fix posture naturally with real, effective strategies.
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Myth #1: “Good Posture Means Standing Up Straight All the Time”
One of the most common posture myths is that you need to constantly stand up straight to avoid pain and poor alignment. While slouching all day isn’t ideal, the real problem is that the postural muscles are shut off rather than posture itself. You are only as strong as your weakest link in the chain.
🔹 The Fix: Instead of forcing yourself into an unnatural upright posture, focus on getting blood flow to those postural muscles. Whether sitting or standing, shifting your weight, stretching, and engaging different muscles will keep your posture dynamic and prevent stiffness.
Myth #2: “If I JUST fix my posture, I’ll have less pain”
Yes, you will have less overall pain in the area, but that doesn’t mean that the area is stronger and more resilient.
🔹 The Fix: To create the best environment for your posture to stick, you must:
- Strengthen the right muscles
- Stick to the things you’re doing for at least 21 days
- Always remember what it used to feel like to have bad posture (seems like a simple concept, but bad things are good incentive to not repeat the mistake)
Let’s talk exercises. I’m going to share one that is the best for upper back tension, pain and discomfort and one you can do from home with a band or pulley (with tricep rope).
Performing face pulls are pretty straight forward.
Grab a band that you can easily do 15 reps with (if you don’t have a set, click here for our favorite band set) and use the door stopper attachment in a closed door as an anchor.
Loop band through anchor and drag anchor up or down so that it is in between your nose and sternum.
Start your repetition with the palms down and pull back until it reaches the face (it should line up where you have the anchor).
Hold near the end position for 3 seconds and go back down for 3 seconds. Slow, controlled and intent is what we’re after. No body english.
Aim for a few times a week for 2 sets of 15-20 and you’ll be thanking us!
You can mess around with the path of the band; either nose, chin, neck or sternum. All offer different muscle use.
Myth #3: “Posture Correction Is Just About Strength”
While strengthening muscles is important, flexibility and mobility also play a major role in how to fix posture naturally. If your muscles are too tight, they can pull your body out of alignment, no matter how strong they are.
🔹 The Fix: Incorporate mobility work and stretching into your routine to complement strength training. Stretching areas like the hip flexors, chest, and front of the neck can help relieve tension and improve posture.
✔ Chest Stretch – Opens tight shoulders from hunching over.
✔ Hip Flexor Stretch – Prevents excessive lower back arching.
✔ SCM Stretch – Will counteract back of neck tightness.
The most uncommon of these three listed stretches is the SCM which can be found at the top of the sternum that run diagonally to the right under the ear. A good one to pinch if you have neck pain.
The Real Answer to Better Posture
Instead of obsessing over “standing up straight,” the key is to keep your body moving, strengthen weak muscles, and improve flexibility. Good posture isn’t about holding a stiff position—it’s about balance, movement, and awareness.
By following these natural posture correction techniques, you can reduce discomfort, improve alignment, and move with more ease.