Start Here

Hi there, I’m Mark!

I am a Physiotherapist who is obsessed with posture.

Over the past 15 years as a physiotherapist, I have helped countless people improve their posture – And now, I would love to share the most effective exercises and strategies I’ve discovered along the way.

---

We are a growing family!

• Proudly serving 70,000 viewers every month fix their posture
• Total of 12,336 comments across the blog posts
• A growing 10,000 Facebook followers
• Over 72,320 email subscribers

---

Why is posture important?

Sitting...

You’re probably doing it right now.

Are you sitting with good posture? Or are you like most people and slouching?

With bad posture, structures such as your muscles and joints can eventually become over loaded. (…especially if you sit down all day!)

If left unaddressed, this could potentially lead to symptoms such as pain and stiffness!

---

Where do I start?

Here are a list of the most common postural problems.

1. Forward head posture

This is where the head is poking forwards.

For exercises to address this posture:

2. Rounded shoulders

This posture involves the shoulders slouching forwards.

For exercises to address this posture:

3. Hunchback posture

This posture involves the upper back rounding forwards.

For exercises to address this posture:

4. Scoliosis

This posture involves the spine bending towards the side.

For exercises to address this posture:

5. Winged Scapula

This posture involves protrusion of the medial border of the scapula.

For exercises to address this posture:

6. Flared Ribs

This posture is where the lower part of the front rib cage protrudes forwards/outwards.

For exercises to address this posture:

7. Hyperlordosis

This posture involves having a pronounced arch in the lower back.

For exercises to address this posture:

8. Anterior pelvic tilt

This posture involves the pelvis being in a forward rotated position.

For exercises to address this posture:

9. Lateral Pelvic Tilt

This posture involves having one hip higher than the other.

For exercises to address this posture:

10. Rotated Pelvis

This posture involves the pelvis being twisted towards one side.

For exercises to address this posture:

11. Sway back posture

This posture involves the hips being pushed forwards relative to the feet.

For exercises to address this posture:

12. Knee valgus

This involves the knees collapsing towards the midline.

For exercises to address this posture:

13. Duck Feet posture

This posture involves the feet pointing outwards.

For exercises to address this posture:

14. Flat feet

This posture involves having a flattened arch in the foot.

For exercises to address this posture:

15. High Arches

This involves having a pronounced arch in the foot.

For exercises to address this posture:

16. Big Toe Bunion

This involves a bony prominence at the base of the big toe.

For exercises to address this posture:

17. Bunionette

This involves a bump on the base of the pinky toe.

For exercises to address this posture:

---

common questions

1. I have had my bad posture for [insert number] years… Can it still be fixed?

Generally speaking – the longer you have had your bad posture, the harder it will be to influence any change.

However, having seen many patients with longstanding postural issues, I have found that there is always something that we can improve on.

2. How long is it going to take to fix my posture?

This is definitely one of the most commonly asked question I get.

… And to be completely honest with you, my answer is I really don’t know.

Everybody is different! It would be impossible for me to tell you.

My advice: Focus on consistent small improvements over a long period of time.

3. Can one really achieve “perfect” posture?

Let me throw a question back at you:

Can one really be 100% perfect in anything?

The answer is no.

… But that should not stop you from trying to achieve the best posture in ourselves.

4. Does bad posture Always cause pain?

No – Having bad posture does not automatically cause you to have pain in your body.

In fact, there are plenty of people with bad posture with no symptoms at all.

However, if you know that your posture is associated with any symptom that you are experiencing, it is a good idea to address it!

---