How To Do A Posture Check: What Perfect Posture Looks Like

Good Posture to maintain the integrity of the spine

In western medicine, doctors treat the symptoms not the cause of ailments. I believe that a lot of pain and aches in the body could be prevented by checking having a balanced posture that allows the body to rely on the “right” muscle and relax the other muscles. A strong muscular foundation will help creating more ease in the body.

​Have you ever heard of the term “bone stacking”?

“Bones stacking” simply means aligning the bones vertically to create more strength in the body. So, basically, it means trying to have a nice vertical line front the ankle to the ear.

Posture Check: Let’s Start From The Ground Up

You should stand feet hip width apart with the weight equally distributed on both feet. To push this even further, try to feel equal weight at the base of the big toe, pinky toe and heel. If it helps try to visualize a triangle that links theses 3 points under the feet. If you are bare foot or if your shoe allows you to, lift all the toes up, spread them, put them back down. You can try to shift the bodyweight forward and back from the toes to the heel and also side to side before finding that perfect place where the weight is evenly distributed. As you will experience there is constant shift and adjustment happening to keep this position. Don’t expect your posture to be a static position but more a constant awareness of alignment, engagement and relaxation of the right muscles. You can also try grabbing something with the toes to help lift the arch of the feet.

Then start making your way up the leg, stopping at your knees. Are your knees locked? Make sure you keep your knees soft. A lot of women hyperextend their legs (which means keeping your legs totally straight). That hyperextension can create lots of tension in the lower back. Feel the connection between knee and lower back. When you slightly bend the knee, you can more easily place the pelvis in a neutral position, elongating the lower back. That is not possible to do if you lock your knees. Also, make sure that your knees align with your second toe.

From there keep coming up the leg to the pelvis. Place the pelvis in a neutral position. The easier way to understand this is if you pretend your pelvis is a bowl of water. You want to make sure the bowl is not leaking forward, neither backward but to make sure that the bowl stays even without spilling. You can try to point the tailbone down, engaging lower abs, while keeping the glute muscles relaxed. Then, bring the rib cage down, engaging upper abs. When you breathe in feel the air filling the rib cage sideways and back instead of just pushing it forward.

Roll the shoulders up, back and down to create an opening in the upper chest. Something that helps me to have a nice posture is to roll my shoulders back, turning the palms of my hands forward, feeling the upper back muscles firing. Then I release the palms of my hands toward my body in a neutral position while maintaining my upper body externally rotated.

Last piece of the posture is the head. Many of us are so lost in our head thinking, that we forget our head placement. Many people feel tension in the upper back and neck area because our head is often pushed forward. To help bring it back, place ear above shoulder, try to tuck the chin in. You might need to exaggerate it at first, like if you were trying to create a double chin. Finally, trying to extend from the top of the head, like you are making your spine as long as possible.

How Often Should I Do A Posture Check?

Try to commit to doing a posture check many times a day. If you do that for a while it will become automatic. It will help you to engage the right muscles and relax the ones that might be exhausted unnecessarily. It might prevent problems that might come overtime from having poor posture. Even while sitting the same posture rules apply except your feet are flat on the floor instead.
To wrap this up, stand tall, keep your weight on both feet, knees unlocked, pelvis neutral, rib cage in, shoulders roll back and finally chin tuck in to have ear above shoulder.

From there, take a nice deep mindful breath. Enjoy!


You can also check all the online pre-recorded packages I offer that you can do at your own pace and at your own time…

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