Why Standing Up Tall with Shoulders Back Is the Worst Posture Cue
Reclaim Your Posture | Part 1
Most people think good posture is about holding a position—but the truth is, posture is a dynamic, ever-evolving conversation between your body and gravity. The more you force it, the more you disconnect from it.
Our modern lifestyle has disconnected us from our bodies, and it's no surprise that studies show approximately 70-80% of people suffer from musculoskeletal pain.
To make matters worse, we live in a system that constantly looks for one-size-fits-all solutions, often overlooking the nuances of the human body. Posture is no exception.
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We've been told that "shoulders back, chest up" is the key to good posture, but the truth is…
This advice could actually be making your posture worse.
Here's why ↓
Pulling the shoulders back compresses the rib cage. This restriction limits the expansion of your lungs, reducing your lung capacity. When you can’t fully engage your diaphragm—the primary muscle for breathing—you overcompensate by using your neck and shoulders. The result? Neck and upper back tension, poor breathing, and a posture that actually restricts your movement rather than supporting it.
This cue can cause a flared rib cage. When your rib cage sticks out, it lengthens your core muscles and increases the distance between your rib cage and pelvis, effectively destabilizing your core. Without proper core engagement, the lower back bears more of the load, leading to overwork, chronic pain, and stiffness in the mid-back and lower back.
Posture and movement are deeply connected to your nervous system. Around 70-80% of your nervous system’s resources are dedicated to regulating movement and posture. Maintaining an upright posture requires constant feedback from your nervous system, especially when engaging in physical activities like walking, running, or even sitting. By rigidly pulling your shoulder blades back, you disrupt this natural rhythm, forcing your body to work harder to find balance. The best posture is a neutral, relaxed one that allows for fluid movement. The Feldenkrais Method teaches that posture should be dynamic, adaptable, and supportive of natural movement—something that “shoulders back” simply cannot offer.
Here are First Steps to Better Posture Day to Day:
Stop pulling your shoulder blades back—your body will thank you later. Instead of forcing a "perfect" posture, let your body naturally find a balanced position without straining. If you’re sitting, avoid rigidly holding a position; instead, allow your body to align itself in a relaxed way. If you’re walking, let your arms swing naturally at your sides—this rhythm supports better breathing, weight distribution, and overall posture. Watch this short video for more context.
Sit on your seat bones (the bony points where your hamstrings meet your pelvis) rather than tucking your pelvis under and resting on your tailbone. This small shift naturally aligns your spine and engages your core—without force or strain. Instead of sucking in your stomach (another terrible cue), notice how your deep core muscles subtly activate to support you, allowing your rib cage to stack directly over your pelvis without flaring forward
When standing, keep your knees soft and feel your feet fully anchored to the ground. Imagine a ponytail at the crown of your head, gently lifting you upward, creating length without rigidity. Relax your neck and let it align naturally with the rest of your body. There’s no need to look up—simply allow your body to lengthen and soften into this gentle pull, with your rib cage stacking directly over your pelvis. Settle into the position and relax
Next Step
Train your deep core muscles—not by crunching or doing sit-ups, but by learning to breathe fully with your diaphragm and creating a stronger connection between your rib cage and pelvis. When you focus on these foundational elements, your body begins to naturally activate the muscles that support your core, stabilizing your spine and improving posture. By improving your breathing mechanics and aligning your rib cage over your pelvis, you'll foster better movement patterns that require less effort and reduce strain. In the video below, I guide you through a core class that will kickstart your journey to true core strength and stability.
Remember, your body is not a machine—it’s designed to move with ease and adaptability. Any posture cue that leaves you stiff, rigid, or moving like a robot throughout your day is likely working against your body's natural rhythm.
If you truly want to learn how to uncondition your posture from the limitations of modern life, release accumulated tension, and cultivate true length in your body—not through conventional stretching or yoga poses, but by rediscovering your natural alignment—what’s stopping you from joining me for a FREE 3-day Mini Posture Bootcamp on Insight Timer?
Sign up link: https://insighttimer.com/hedishah/events
Thank you for joining me on the path of unconditioning,
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Hedi Shah
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👁️ Bodyworker & Mindfulness Teacher
🌊 Teaching change makers to uncondition themselves from systemic conditioning and create a sovereign life filled with creativity, vitality, and trust through the magic of movement and mindfulness.
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