The shift was so subtle I didn’t notice it at first. A few long writing days, a couple of late-night Netflix marathons with my husband, and suddenly my shoulders were living somewhere near my ears.
One afternoon I caught my reflection carrying groceries and thought, “When did I start wearing my stress?”
That’s what posture is—our habits, emotions, and environment condensed into a shape.
The good news: small corrections add up fast. Today I’m sharing ten simple posture fixes that have helped me stand, move, and breathe like a lighter version of myself. If you try even a few, you’ll feel the lift.
As MedlinePlus puts it, “Good posture is about more than standing up straight… it is an important part of your long-term health,” preventing pain and injuries by supporting how your body moves or rests.
1. Stack “ears over shoulders, shoulders over hips”
Think of your spine like a plumb line.
Whether you’re washing dishes, waiting for a coffee, or speaking in a meeting, imagine your ears gently over your shoulders and your shoulders over your hips.
This keeps your head from drifting forward (the infamous “tech neck”) and reduces strain. As Harvard Health notes, centering your weight improves balance and helps you move with fewer injuries.
Try it right now—then notice how your breath deepens when your chest has room. Keep returning to this simple stack throughout the day.
2. Unclench your jaw and tongue
Posture isn’t only shoulders and spine. Tension starts in the face and ripples down. Rest your tongue on the roof of your mouth just behind your teeth, let your molars “un-meet,” and soften the space between your eyebrows.
You might be surprised how quickly your neck unlocks when your jaw stops gripping. A softer face cues a softer body.
3. Make your feet your allies
Your feet are posture’s unsung heroes. Stand barefoot for a minute and feel three points—the base of the big toe, base of the little toe, and center of the heel. Spread your weight across that tripod.
In shoes, aim for a stable, comfortable fit and skip long stretches in pairs that pitch you forward.
Cleveland Clinic suggests choosing well-fitting shoes and using your core to support alignment—yes, even footwear affects how your spine stacks.
4. Use “micro-stands” to reset your spine
If you sit for work, stand up every 30–45 minutes.
No drama: just rise, reach your arms overhead, inhale, and exhale as you drop your shoulders. Walk to fill your water. Look out a window to relax your neck muscles.
I set a quiet chime on my laptop. Half a minute can prevent hours of aches later.
5. Let your ribs come home
Many of us thrust our ribs forward when we “stand up straight,” which actually compresses the low back.
Place one hand on your sternum and one on your lower ribs. On an exhale, draw the lower ribs gently down and in, like you’re zipping a soft corset.
Your chest will still be open—just supported instead of pushed.
This tiny reset helps your diaphragm work better, which can lift energy and mood.
6. Activate your “corset” muscles (without the gym)
You don’t need a plank marathon to support great posture.
Try this anytime you lift a bag of groceries or open a heavy door: exhale as you gently engage your lower abdomen—as if tightening a low, wide belt—then move.
Cleveland Clinic specifically recommends using the breath to activate your core and reduce stress on the spine when you’re lifting.
Over time, these small, mindful engagements build the reflexes that keep you upright without thinking.
7. Turn your workspace into a posture coach
Your desk should help you sit tall, not fight you. A few quick wins:
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Screen at eye level so your chin doesn’t creep forward
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Hips slightly higher than knees to keep the low back from rounding
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Feet flat on the floor (add a box or footrest if needed)
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Chair that supports your spine’s natural curves
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Keyboard close enough that elbows rest by your sides
Mayo Clinic’s office ergonomics guide underscores how chair height, equipment spacing, and desk posture reduce neck, back, and shoulder strain. Those tweaks prevent pain before it starts.
8. Try the 3-breath shoulder drop
Stress hikes the shoulders. Interrupt that pattern with a fast ritual: inhale through the nose, shrug the shoulders up toward the ears; exhale through the mouth and let them drop.
Repeat twice more while gently widening your collarbones.
Two minutes before a tough call or after a long email thread, and you’ll feel like someone secretly massaged you.
9. Practice “slow head turns” for tech neck
Look left as if peeking over your shoulder; hold for one easy breath. Look right; hold. Then tilt your left ear toward your left shoulder; switch sides.
Finally, tuck your chin and lengthen the back of your neck as if making a small double chin, then release.
These micro-moves remind your neck it’s allowed to move, not freeze. Make them part of your coffee break.
10. Let your body teach you—gently
Rudá Iandê, a Brazilian shaman and founder of The Vessel (yes, the very site you’re reading), wrote something in his new book that landed in my body the moment I read it: “The body is not something to be feared or denied, but rather a sacred tool for spiritual growth and transformation.”
I’ve mentioned his work before, and his insights keep pulling me back to simple practices that reconnect me with my own signals—like using posture as a form of presence.
If you’re curious, I recommend checking out Laughing in the Face of Chaos: A Politically Incorrect Shamanic Guide for Modern Life.
When you treat your body as teacher, posture stops being a chore and becomes a conversation.
Before we finish, there’s one more thing I need to address…
Posture isn’t a personality test. Some of the kindest, most grounded people I know slump when they’re tired. This is a practice, not a performance.
And the benefits are practical. As Harvard Health notes, standing tall improves balance and the way you move—meaning fewer injuries and more confidence at any age.
Here’s how I apply that mindset when life gets messy. On heavy writing days I schedule two “movement dates”: a midday walk and a five-minute evening mobility flow.
I keep a yoga block under my desk for my feet and place my laptop on a stack of books when I’m drafting from the kitchen table. Small, unglamorous moves that make me feel years lighter by bedtime.
Next steps
Start with one fix from this list and live with it for a week. When it becomes second nature, add another.
If you want a more structured nudge, bookmark MedlinePlus’s concise overview of posture—it’s a clear reminder of why this matters.
I’ll leave you with a simple cue I use whenever I catch myself shrinking into stress: lengthen the spine, soften the jaw, breathe into the ribs, and let the shoulders melt.
Then ask, “What is one thing I can do to support my body right now?”
Answer that kindly, and the rest of your posture will take care of itself.
