Good Posture vs Bad Posture and Exercises to Improve Posture

What’s your posture?


Posture has serious health ramifications for your health. Sitting for long hours is detrimental to many systems of our body. The least you can do is try to move as much as possible by taking several breaks and sitting/standing better.

At Aches Away Toronto, we offer a 60 minute Posture Assessment with a detailed assessment and a training program. The assessment includes a walk through of your movement patterns and analysis of your functional strengths and abilities. We then offer Corrective exercise sessions to treat and prevent bad posture, pain and improper movement.

If you are at all serious about taking control of your posture, book a session today with our posture coach Andy Dube today. (covered by RMT insurance coverage)

person improving their Posture and Back pain

Posture Improvement Services offered by Andy Dube RMT:

Massage & Corrective Exercise Rx ($120.00)
NeuroKinetic Therapy is used to determine muscles imbalances and the source of motor pattern dysfunction. Corrective Exercises are then prescribed to improve posture, muscle balance, and restore function to the body. What is Neurokinetic Therapy?

*Prices include HST



Book a Posture Improvement and Massage session with Andy

Also Check out Austin’s Video Interview on Global TV in Toronto

Austin talks about Posture on Global TV

Check out Austin’s Video Interview on Global TV in Toronto

Also check out Austin’s top 6 simple and effective tips to improve your posture:

1) Avoid Wearing Uncomfortable Shoes & High Heels

– They shut down the intrinsic muscles of the foot and ankle leading to ankle instability. Ankle instability is an instigator for knee, hip, and low back instability often leading to chronic tension and pain in these areas.

2) Practice Barefoot & Single Leg Balance Around the Home

– Make barefoot a habit around the house possible to connect to your feet and build up the little muscles in the feet responsible for stability.

– Practice single leg balance whenever possible. While brushing your teeth, doing the dishes, and waiting for public transit. Try to place your weight evenly between your heel, base of the big toe, and base of the pinkie toe.

3) Appropriate Chair Height & Sitting Activity

– While sitting, your elbows should be bent at 90 degrees placed level with your desk. This prevents shoulder shrugging or forward slouching.

– You should be close enough to your desk so that you can keep your upper arm bone relatively in line with your spine. This prevents reaching forward and slouching.

– Your computer monitor should be placed 10-15 degrees higher than your eye line. This promotes a neutral ribcage position.

– Your core should be engaged 10-15% while sitting. This involves sucking in your belly button slightly. Activating your deep core prevents spinal compression and leaning to one side. Envision sitting tall while practicing this.

4) Stand Up Every 15 Minutes

– Prolonged sitting damages the cardiovascular, metabolic, and musculoskeletal systems. This increases your risk for diabetes, heart disease, and joint injuries.

– Standing every 15 minutes even for just a minute will stimulate these systems preventing most of the damages of sitting.

5) Tips While Walking

– Don’t try to hold a tall rigid posture. This will create tension and interrupt the flow of your body’s natural movement.

– Keep your gaze 10-15 degrees above horizon. This prevents slouching when looking down or over-extending your back while looking up. Your posture will follow where you look.

– Avoid slouching to one side while carrying a bag or purse on one side. Switch sides often.

6) Don’t Fall Victim to Forward Head Posture

– Our heads drift forward from our rib cage while staring at a phone or computer screen. When using your cell phone bring it up to your face instead of looking down at it. While using the computer, avoid jutting your head forward towards the computer screen.

Weekly Health Tips