3 FAST Steps to Improve Your Posture Today

spinal alignment, posture, Dr Chris Sova


Having great posture is more than just pulling your shoulder back. It is a combination of four elements: alignment; flexibility; core strength; and practice. If you want to see how to align your spine, increase your flexibility and put some muscle on, check this out.

The beauty of acquiring and maintaining correct posture is not complicated. Here are three action steps you can take today to begin your transformation.

Align Your Spine

spinal alignment, posture



Palms facing forward.

This helps to stretch the chest muscles and rolls your shoulders back.

Stand against a wall with your heels, pelvis, back, shoulders and head flat against the wall. Arms out to the side and slide them up the wall until they are shoulder height. Do not move any other part of you. Practice this a lot, like 3 – 5 times a day, whenever you have the chance.



spinal alignment, posture



Try not to move anything but the arms.

This will continue stretching the chest and allow the shoulder blades to swing open.


It is important to keep your head level and lightly pressed against the wall. Try to keep as much of your back on the wall at all times.



Increase Your Flexibility



Try and relax the entire body, including your feet.


Lay flat on your back with your arms out about 45 degrees, palms up.



Gently press your arms into the floor.

Think about squeezing your shoulder blades together.

Lift your back and chest off the floor and hold for a count of 5. Repeat 3 times. This can be a bit difficult at first but practice does improve the skill.



Get Some Core On


The plank, a wonderful exercise for core strength.

To do a perfect plank you need to keep your back as flat as possible. This includes the neck. Avoid lifting your butt up by keeping it squeezed together. Hold your belly tight, pulling it tighter and tighter as you breathe.

Try to hold this position for 1 minute.


plank, core strength, posture, Dr Chris Sova


If you can’t hold it for a full minute, that’s okay. Just bend your knees and wait for 10 seconds.

Everyone shakes when doing planks. Your body does not know what muscle group it is supposed to use so it alternates between engaging the back, the stomach, the arms, the legs. Eventually, you will get it together and all groups will be engaged at the same time.  Planks increase core strength rapidly!


Do these every day and soon you and your posture will look and feel great!


Maybe some day you will be able to do this

posture, yoga, core strength, Dr Beverley Marr


Dr Beverley Marr, pureposture



Dr Beverley Marr, posture expert, chiropractor, co-founder of PurePosture. She believes poor posture is a root cause of many health issues prevalent today. To read about Dr Marr click here. To learn more about PurePosture click here.