What is Correct Posture and How Can You Improve it?

Do you have poor posture and you want to do something about it?

Of course, that’s probably why you’re here and that itself is the first step to improving your posture.

Before we get into that though, here’s a brief introduction to Get Correct Posture.

Welcome to Get Correct Posture

Here at Get Correct Posture it is my aim to help as many people achieve correct posture as I possibly can.

I do this by showing you the stuff that actually works, I’m not going to waste your time on fluff.

 I’m going to show you some of the best exercises for your needs and those that will help you achieve your goal of having correct posture.

Everything here is easy to understand and more importantly, is not aimed at a specific type of person, it doesn’t matter if you’re young, old, tall or short, everyone can suffer with having bad posture at some point in their lives, maybe due to an injury of some sort, so no matter what your circumstances you’ll find we have something for you.

Correct posture can actually help boost your mood and increase energy levels

What is correct posture?

Correct posture is when your body parts align in such a way that allows for all of your bones to be used most efficiently, this in turn allows your muscles to perform tasks with a lot less effort than they would otherwise have to.

Having bad posture causes your muscles to stiffen, while it may even cause other muscles to become immobile all together.

This is going to put a lot more pressure on your surrounding active muscles.

With this added pressure on your active muscles it increases the chances of them becoming strained resulting in you feeling aches or pains in and around the affected area.


How can I achieve correct posture?

I have broken GCP down into sections that will allow for you to navigate directly to the part of your body that you are looking to correct.

I have done this because, if you have forward head posture you might not necessarily have a tilted pelvis too, therefor you won’t necessarily want to know about everything here except for what you need to know.

See below the links to the different areas of your body, if you want to correct your rounded shoulders then you’ll want to go to the Correct Shoulder Posture page and so on.

Correct Head Posture – If you have forward head posture then this is the area of the site for you. If you often suffer with a pain down the back of your neck you might want to check this page out. 

Correct Shoulder Posture – If you have rounded shoulders then this page is for you. If when you relax your arms by your sides and the top of your hands are facing forwards and not to the side then this is a sign that you probably have rounded shoulders, this is where you will learn how to fix that.

Correct Back (Spinal) Posture – If you are often complaining that you have a bad back, especially your lower and upper back then you could have poor back posture, such as sway back or hunch back, in that case you can find help for that here.

Correct Hip Posture – If you have a tilted pelvis, also know as Anterior Pelvis Tilt or rolled hips, then this is where you can find help for that. Having a tilted pelvis also aids in the lower back developing an exaggerated arch so it’s beneficial to fix this before it gets too bad.

Correct Leg Posture – Some people can go years without even realizing there is anything wrong with their legs, perhaps your knees aren’t pointing towards the front or your toes point out toward the side when you walk, if so you could have bow legs or knock knees, this page has help for you.

What does correct posture look like?

Now, we all know every single person is different, no two people are the same, we each have different sized bones for example, but in terms of having correct posture and what it looks like, our skeletal structures all work in the same way.

We all have shoulders, we all have a neck, a spine and we all have hips. These body parts each have their own function and each function is the same in all of us.

Here are some images, each image is split into two. The right hand side image shows you an example of bad posture and the image on the left hand side shows you what having correct posture should look like.


As you can see from the below image, your ears should align perfectly with your shoulders. Now, shown in the right hand side image is an example of how it would look if you were to have forward head posture.

Showing with and without forward head posture

This is common in people who spend a lot of time on their cellphone (which gives it the nickname “text head”), even having too many pillows raising your head while sleeping can cause you to have a forward head posture.

Another reason your ears may not align perfectly with your shoulders is if it’s actually your shoulders out of position, as shown in the next set of images.


Correct shoulder posture shows your shoulders positioned directly in line with the center of your torso and in line with your ears.

With and without rounded shoulders

The image on the right shows what it would look like if you were to have rounded shoulders, common in people who hunch while at the computer. If you have rounded shoulders you may also notice your upper back is bent forward too.

If not looked after, your shoulders can really cause you a great deal of pain, believe me I know from experience, if you don’t look after them you may have to suffer the consequences, at least until you sort them out (luckily you’ve found help!).


In the next set of images we can see how our back should be positioned in order to have complete correct posture. Your spine is the most important area of your body to look after, damage your spine in any way and you’ll know about it, without our spine nothing else will work.

If you suffer with poor back posture, perhaps from having sway back or hunch back, you may already be familiar with all the aches and back pain that come with it.

With and without sway back

With and without hunch back

Did you know that most cases of back pain are not caused by serious illness but are actually mechanical, meaning excessive stress or strain has been placed on the muscles surrounding the spine, bad posture is a prime cause of this.


Does your butt seem to stick out and your gut appear to “droop”? You may suffer with a tilted pelvis (also known as Anterior Pelvis Tilt).

Sitting down for long periods, without adequate stretching, causes your hip flexors to become tight and shortened over time. This results in your hips being pulled forward, and since your hips are a vital aspect towards your movement, It’s best to look after them.

Image showing with and without a tilted pelvis

Forward hips are often accompanied by an exaggerated arch in the lower back as you can see from the above images.


When it comes to correct posture and your legs we’re talking about the most common way to align our legs, which is legs parallel to each other and hip distance apart, if you know anything about Pilates then you’ll be familiar with this stance.

Your thighs, knees, ankles and toes should all be pointing forward while aligned with the middle of the hip joint. If you have a condition such as bow legs or knock knees, the alignment of your legs will be affected.


With so many of your body parts that can potentially cause you to have bad posture it can be quite the challenge keeping everything in check, some people go through years of suffering with excessive pain caused by having bad posture and they don’t even know it.

While you are likely to notice if you have rounded shoulders or not, you may not notice if you have forward hips, that’s simply because your hips are further away from your brain and so we pay less attention to them.

You may even know you have bad posture and refuse to think it’s a problem, leave it and it certainly will be.

If you really want to achieve correct posture then you’ll need to be aware that it’s just as much as a mental challenge as it is a physical one, just think about the habits you have and how hard it is to change them, achieving correct posture will be no different.

I hope you enjoy your time here at GCP and find the information I have provided useful to your needs, even if I’ve only helped you a little bit that’s a step in the right direction.

The site will be updated regularly so I encourage you to pop us in your bookmark toolbar, that way it’ll be right where you need it, when you need it.

Here’s to you and improving your posture together!

Sean Yaxley