Common Postural Issues and Exercises for a Healthier You

In today’s modern lifestyle, many of us spend extended hours hunched over desks, staring at screens, or engaging in activities that may inadvertently affect our posture. Poor posture can lead to a range of problems, from discomfort and pain to long-term musculoskeletal issues. The good news is that with awareness and the right exercises, you can correct common postural problems and pave the way for a healthier, pain-free future. In this blog, we’ll delve into some prevalent postural issues and suggest exercises to help you stand tall and feel your best.

1. Forward Head Posture

This issue is characterized by the jutting forward of the head, often associated with prolonged screen time or desk work.

Exercise: Chin Tucks

  • Sit or stand up straight.
  • Gently tuck your chin in towards your neck, creating a double chin.
  • Hold for a few seconds and repeat several times throughout the day.

2. Rounded Shoulders

Rounded shoulders result from slouching and a lack of upper back strength.

Exercise: Wall Angels

  • Stand with your back against a wall and your arms bent at a 90-degree angle.
  • Slowly slide your arms up the wall, keeping your elbows and wrists in contact with the wall.
  • Lower your arms back down. Repeat for several reps.

3. Anterior Pelvic Tilt

This postural issue involves the pelvis tilting forward, leading to an exaggerated curve in the lower back.

Exercise: Hip Flexor Stretch

  • Kneel on one knee and step the other foot forward.
  • Gently press your hips forward, feeling a stretch in the front of your hip on the kneeling leg.
  • Hold for 20-30 seconds on each side.

4. Hunchback Posture

Also known as kyphosis, this is an excessive rounding of the upper back.

Exercise: Thoracic Extension

  • Sit on a foam roller or a rolled-up towel placed horizontally on the floor.
  • Lie back so that the roller is along your upper back.
  • Gently extend your upper back over the roller, opening up your chest.
  • Repeat for several reps.

5. Swayback Posture

This postural issue involves a forward head, rounded shoulders, and a slight arch in the lower back.

Exercise: Cat-Cow Stretch

  • Start on your hands and knees in a tabletop position.
  • Inhale as you arch your back, lifting your tailbone and head (cow pose).
  • Exhale as you round your spine, tucking your tailbone and chin towards your chest (cat pose).
  • Repeat this sequence for 10-15 repetitions.


Improving your posture is a journey that requires conscious effort and consistent practice. The exercises mentioned here are a great starting point, but remember that proper alignment and muscle balance require an integrated approach involving regular exercise, ergonomic adjustments, and self-awareness. If you find that your postural issues persist or worsen, consider seeking guidance from a healthcare professional, such as a chiropractor or physical therapist. By making an effort to correct your posture now, you’re investing in a healthier, more comfortable future.

Healthy Posture with Dr. Broc Derryberry at Derryberry Chiropractic

If you’ve been struggling with postural issues, discomfort, or pain, your path to a healthier, pain-free life begins with Dr. Broc Derryberry at Derryberry Chiropractic. With his expertise and dedication to your well-being, you can trust that you’re in capable hands.

By calling Dr. Derryberry’s office at 405-701-5777 or visiting his website, you’re taking the first step towards addressing your postural concerns and improving your overall quality of life. Dr. Derryberry is committed to providing personalized care that focuses on your unique needs and goals.

Remember, good posture is not just about how you look; it’s about your health and well-being. With Dr. Broc Derryberry and the team at Derryberry Chiropractic, you’re embarking on a journey towards a more comfortable and pain-free life. Don’t hesitate to reach out and take control of your posture and your health. Your transformation starts with Derryberry Chiropractic.