Be honest, would you say you have good posture or bad posture? Dr. Heather Denniston focuses on just that in episode 37 of The Junk You Should Know Show. She shares simple ways to address bad posture. 

Technology advancements, although great, have absolutely affected our posture. We awkwardly bend our necks forward, as we text and scroll through our social media feeds on our mobile phones. All of your head’s weight adds unnecessary pressure on your neck, putting everything out of alignment. Remember episode 32, where Dr. Denniston and Reid Keuther MPT OCS, of PHENIX Physical Therapy & Wellness, talk about the importance of alignment and balance?  YIKES! So let’s learn how to fix that.

Simple Fixes for Bad Posture


Long-Term Effects of Bad Posture (4:21)

Good posture is not just about aesthetics! There are long-term effects due to bad posture. Your upper spine suffers from wear and tear from improper alignment of your head, neck, and spine. This leads to neck problems and chronic pain. 

Over time, that wear and tear causes loss of functional ability and balance, as well as loss of cognitive ability. Knowing this, doesn’t it just make sense to make the minor fixes to improve your posture? 

Four Simple Exercises to Deal with Poor Posture (7:30)

From easy to hard, these are the simple exercises Dr. Denniston suggests in this episode of The Junk You Should Know Show. Make sure to watch to video for a visual demonstration to ensure you’re doing them properly.

  1. Hands on Thighs (7:54) – 20-30 reps
  2. Tension Tubing (8:48) – 3 set of 10-12 reps
  3. Three Step Wall Stretches (9:51) – start with 10 reps
  4. Pectoral Stretches (15:14) – hold stretches for 20-30 seconds

Other Easy Ways to Fix Your Posture (16:07)

  1. Get up and move. Being sedentary does NOT help your posture.
  2. If you’re in office, change your work position. Alternate between standing and sitting.
  3. Adjust your workout to fit posture focused exercises like planking, posterior weight training, etc.
  4. Yoga or Pilates.
  5. Build a good sleep posture. (Read Sleep Impacting Posture)
  6. Use a tennis ball to activate those shoulder muscles.

In case you missed the LIVE session, check this week’s episode of The Junk You Should Know Show right here! 


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A special thank you to The Change Cave for sponsoring The Junk You Should Know Show! The Change Cave is a 12-Module online membership program that ignites passion and inspires first steps for women over forty ready to take their wellness to the next level.  


Don’t forget The Junk You Should Know Show airs LIVE on WELLFITandFED’s Facebook page every Friday at noon PST. Want to catch up on the show? Check out the WELLFITandFED YouTube Channel!

Simple fixes for bad posture