Have you ever watched a toddler walk and noticed how they have just the right posture? They can perform effortlessly perfect squats while keeping their backs straight, butts down, shoulders back, and feet pointing forward. This is truly amazing, considering many of us can’t do perfect squats now.

If you’re like me, at some point in life, we started to slouch, our necks began to crane forward, and our shoulders tightened up to our ears. My theory is that it started in grade school when our naturally dynamic and fluid bodies were forced to sit for a significant amount of time, often hunched over reading or writing. Add to that a backpack loaded with heavy books, causing us to round our backs and roll our shoulders forward. The situation worsened as we entered middle school and high school when recess was taken away and physical education no longer became a requirement. I can’t imagine how school is now that computers and technology are so integrated into the curriculum. And think about what happens if you have a desk job where you’re sitting in front of a computer for eight hours (or more) a day!

The human body was meant to move! Alas, not all of us have the privilege of having an active job and even so, that may have its own consequences. The solution is not to study or work less but to be more aware of our bodies.

Notice how you’re sitting right now. Don’t try to change anything. Just notice. Are you slouched or rolled forward? Are you leaning to one side? Are you arms or legs crossed? Notice how you feel in your body.

Now sit up straight. Roll your shoulders back and down, opening up your chest. Avoid craning your neck forward by tucking your chin back and looking forward. Plant both feet firmly on the ground. Engage your core to keep your low back neutral. Now notice how you feel. Take a few breaths here.

Correcting your posture not only helps prevent common physical complaints of neck, back, and shoulder pain but also helps lift your mood, energy, and confidence! You may have watched Amy Cuddy’s TED talk about power posing. If not, you can watch it here.

Below are some easy exercises to help improve your posture:

  1. Stand tall: Teach your body what it feels like to stand up straight by standing tall with your head, shoulders, and back against the wall. This may feel uncomfortable at first but with practice, you’ll find that you won’t need the wall anymore!
  1. Snow Angels: Every morning and night, lie on the floor and do “snow angels” with your arms for 2-3 minutes. Try to keep your shoulders and elbows on the ground. This will help open up your chest and strengthen your back.
  1. Open Up: If you have a desk job, make an effort to get up and stretch every 30 minutes. Or at least open up by interlacing your hands behind your head and pulling your shoulder blades down and back to open your chest.
  1. Strike a Power Pose: Stretch your arms out like you’re going to hug someone. You can even add a small back bend and open your chest up to the sky. Open up your body, mind, and spirit to the possibilities and be available for whatever comes your way.

With awareness and practice, you’ll soon begin to notice an increase in energy and productivity. I suppose our parents and teachers were on to something when they told us to sit up straight!


  1. Those are beautiful memories of yours with your Dad.

    We all came from God and we go back to Him.

    Blessings Hansie,


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