Is there such a thing as perfect posture? The answer may surprise you. The latest research shows that it’s actually more beneficial to think about your posture as dynamic, not static. In other words, your ideal posture is constantly changing and evolving.

Why it Matters:

Think of your posture as a dynamic pattern of responses, reflexes, and habits - not just as a fixed position. Gravity, your work environment, and your body's anatomy all play essential roles. For instance, sitting for hours at a time staring at a computer screen is a perfect example of a damaging static posture that over time can lead to the development of chronic forward head posture. Forward head posture affects millions of people who spend their days using computers and has the potential to cause pain and degenerative changes in your spinal joints. It places stress on the neck and shoulders and weakens the supporting muscles.

Here’s What You Need to Know:

  • Forward head posture affects millions and results in neck pain for up to 75% of those affected.

  • Neck pain, tension, stiffness, and tenderness are all signs of chronic forward head posture.

  • Trapezius strengthening has been shown to provide clinically significant relief for those struggling with neck pain as a result of forward head posture.

If you spend long hours each day in a single position - like sitting at a computer - it's important to take the time to take periodic breaks to stretch and move your body. Remember, posture is dynamic, and stretching can help not only "reset" your posture, but also help keep your spine healthy and your energy levels up! Scheduling a posture and movement assessment with us is also a smart idea to help ensure you remain as pain-free as possible no matter how you spend your days. Just give us a call!

Our favorite posture exercises:

Poor posture is something we see every day in our chiropractic office in Centennial, Colorado. Schedule an appointment today to see how we can help you get back in action!

Remember: these exercises are for demonstrative purposes only and if you are having pain or limitations, be sure to get checked out by a qualified healthcare provider.


This is a staple in most yoga programs - and for good reason! This awesome stretch opens up the thoracic spine and hamstrings, plus adds a bit of load to the shoulders. Get stronger while improving posture? Sign me up!


I LOVE the couch stretch! This awesome stretch feels great, is modifiable for many different skill levels or injuries, and is super effective for a ton of things including low back pain.

Be sure to check in on three points of performance:

  1. Can you squeeze your glute muscles? Both of them.

  2. Can you breath deeply.

  3. Are you making a pain face?