Miri is a seasoned educator with 15 years teaching A-Level Biology and GCSE Science. Her deep love of learning was instilled by her late father. Miri overcame her own health issues, earned an MSc in Sport Rehabilitation, and now empowers others through a blend of fitness, rehab, and teaching, transforming lives with integrity and personal growth.
What if a simple shift in posture could transform how you are perceived, how you perform, and, ultimately, what progress you make in your career? Is posture really that powerful? Yes, and here’s why. Research shows that posture influences brain chemistry, altering mood and optimising cognitive performance. ¹ By sitting straighter or standing taller, we exude more confidence, think more clearly, and project a stronger leadership presence. Posture affects how others perceive our credibility and authority and directly impacts our own mindset, energy, and focus. Refining our posture can change how people respond to us. It signals confidence and expertise in meetings, presentations, and casual chats.
This article will sharpen your awareness of your body posture with 7 tips to identify and fix poor habits. By adopting an optimal posture, you minimize strain on muscles and ligaments, reducing the risk of developing musculoskeletal disorders and associated pain. Refining how you stand, sit, and move is not just about comfort, credibility, and career progression; it’s about safeguarding your long-term health.
What does good posture look like?
How can you check your posture effectively? A simple method is to stand with your back against a wall, with shoulders, hips, and head touching it. Ask your partner or a friend to take a photo of you in underwear from the front, sides, and back. Take the side-view photo and draw a line down the side of your body as in the diagram. According to Kendall, ² the line should pass through the ear lobe, centre of the neck bones, shoulder joint, midway through the trunk, the greater trochanter of the femur, midline of the knee, and slightly in front of the lateral malleolus of the ankle. When standing correctly, the three natural curves of the spine, neck (cervical), mid-back (thoracic), and lower back (lumbar) experience the least stress.
What factors influence posture?
1. Anatomy
Some individuals have a true leg length discrepancy due to differences in the length of the lower limb bones
Scoliosis (curvature) in the spine. A doctor can diagnose its presence and severity and advise accordingly
For women, breast weight is a strong influence on posture. ³ A supportive bra that fits well can help correct rounded shoulders and forward head position, reducing associated neck, back, and shoulder pain. ⁴
2. Pathology
Illness and injuries to bones and joints. Examples are arthritic changes and fractures that heal incorrectly.
Pain following whiplash injury or degeneration of spinal intervertebral discs
Changes in bone density as we age
3. Occupational/recreational
Long hours working at a desk
Delivery drivers and couriers spend extended time driving
Impact of regular exercise vs. inactivity and sedentary lifestyle
Type of sport/recreation, e.g., tennis player vs. committed cyclist
4. Emotional and psychological
Stress, anxiety, poor sleep, and negative self-talk can all subtly show in our body language.
Life events such as bereavement, the loss of a job, or divorce
Posture naturally mirrors mood and confidence. Nerves in social or work settings can affect how we stand and make eye contact, shaping the impression we leave on others.
The list is not exhaustive, and while some factors are beyond our control, being aware of how emotions affect posture allows us to adjust. With this awareness, you can adopt a more confident, powerful stance.
7 tips to help you connect to and showcase your power through posture
1. Stand tall
Imagine a string pulling your head up from the top of your skull, keep your chin tucked in. Avoid tilting your head back or to the side. Drop your shoulders down and back, keep your back and knees straight, and lightly engage your core. Have a friend take a photo. This posture may initially feel odd, but comparing before and after shots will show the difference.
2. Let’s get physical
Correcting your posture in the mirror is easy, but can you keep it up all day—at work, with the kids, doing chores? Seeing a physical therapist for exercises to strengthen weak muscles and lengthen short ones makes a significant difference. New habits take time to embed, but a physical therapist’s advice and support can make it much easier.
3. Step to it
Foot orientation affects standing posture. If your feet roll inward, it can strain your knees, hips, back, and shoulders. A physical therapist can prescribe corrective exercises or refer you to a specialist podiatrist for further examination.
4. Bust up
We mentioned the importance of a well-fitting, supportive bra, but what does that mean? Professor Joanna Wakefield-Scurr, Head of Bra Science and Breast Health at Portsmouth University, has extensively studied the impact of proper bra support. Her team collaborates with schools, military servicewomen, athletes, and others to emphasise the crucial role of appropriate bra support in women’s health. ⁵
5. Wind your neck in
Originally an East London phrase meaning "calm down," "wind your neck in" has taken on new relevance in the age of smartphones. Would you believe there is now a medically recognised overuse condition called “text neck”—caused by holding the head forward for long periods while using mobile devices? ⁶ The ideal head position is when the earlobes align with relaxed, back-and-down shoulders. Why does this matter? A head weighs 4.5 kg – 5.5kg. A forward tilt of 2 – 3 cm can increase the strain on the muscles and ligaments by up to 6 times. This leads to headaches, shoulder and back pain, nerve irritation, and even a "Dowager’s Hump." Treatment includes reducing screen time, strengthening exercises, and physical therapy. The first step is to become aware of your mobile phone habits, especially your head position, while using them.
6. Core blimey
When an East Londoner at the gym spots your six-pack! A strong core transforms your lower back and pelvis into a powerhouse for sports like running, cycling, swimming, and rowing. How do you achieve it? Look for a certified STOTT® Pilates instructor. These targeted exercises strengthen the spine and engage the core. A skilled instructor will assess your posture, pinpoint weak muscles, and design a customised programme.
7. Stand for success
Sitting for long periods harms both posture and health. In an office, a sit-to-stand desk boosts both circulation and productivity. Remember, standing tall and sitting straight boosts confidence and enhances your appearance! Walking tall, greeting the world with a smile, and boosting circulation all add to that irresistible, unstoppable, confident glow!
Read more from Miriam Moffat
Miriam Moffat, Graduate Sport Rehabilitator and Educator
Miri is a dedicated teacher, sports rehabilitator, and STOTT® Pilates instructor who is passionate about helping others prioritise their health, which is their most valuable asset. She is committed to empowering women to take charge of their wellbeing, boost their confidence, and find their voice – so that they can thrive in their careers and earn more money. Miri is a member of the Sports Massage Association (SMA), the British Association of Sport Rehabilitators and Trainers (BASRaT), and the Complementary and Natural Healthcare Council (CNHC).
References:
[1] Awad, S., Debatin, T. and Ziegler, A., (2021). ‘Embodiment: I sat, I felt, I performed – Posture effects on mood and cognitive performance’. Acta Psychologica, 218, p.103332.
[2] Kendall, F., Kendall McCreary, E. and Provance, P., 1993. Muscles Testing and Function. 4th ed. Baltimore: Williams & Wilkins.
[4] Feeling the Pinch? The Stubborn Shoulder Impingement Syndrome - Miri Moffat Sports Therapy & Education (mmoffatsportstherapy.com)
[5] Mills, C., Exell, T.A., Wakefield-Scurr, J. and Jones, M.E.A., 2024. Modelling the female torso and breast during physical activity: Implications on spinal loading. Journal of Sports Sciences, pp.1–11. Available here: [Accessed 17 September 2024].
