The Dreaded Shoulder Slouch and the Journey to Standing Tall

The shoulder slouch and poor posture have haunted me for most of my adult life. I still have to fight years of the “tall girl slouch,” a habit many tall girls adopt during adolescence to appear less conspicuous or avoid standing out, especially among shorter peers, including boys.

For many, habitual slouching develops unintentionally, further exacerbated by long hours looking down at phones or sitting—whether driving or working at a desk. Adding to this, my favorite swimming stroke is the front crawl, which requires a forward position. These factors mean I have to work actively to create a better posture.

Why Is Posture So Important?


Good posture not only supports physical health but also enhances confidence, influencing how others perceive us. When you stand tall and aligned, you project a grounded confidence and presence. Maintaining an upright posture is also essential for efficient running mechanics, ensuring optimal movement and reducing the risk of injury. Aim to align your:

  • Head above your shoulders
  • Shoulders above your hips
  • Hips above your knees and ankles

Slouching not only affects daily comfort but also impairs body mechanics. While we know adopting an upright posture is essential for both health and self-assurance, how can we make it easier to fight the dreaded slouch? Here are a few simple tips to help us stand a little taller and feel more grounded.

Four Physical and One Mental Tip to Improve Posture:

  1. Hip-Focused Exercises
    If you work with a strength coach or follow a home program, focus on strengthening your hip muscles to enhance stability and alignment. Try single-leg stands, lunges (front, back, and side), and hip mobility movements like the fire hydrant exercise. Here’s a video tutorial 
  2. Bent-Over Fly
    As a swimmer, this exercise has been particularly helpful for me. Here’s a useful article with a picture andexplanation:
    “In a strong, bent-over position, ensure that pressure is through your heels to engage the glutes and protect your lower back. Bring your palms to face each other with a micro-bend in your elbows. Engage the muscles of your mid-back and lengthen your spine. Strengthen your posterior deltoids by bringing the arms out wide to form a ‘T’ shape with your body. Keep your chest open and avoid dropping your shoulders during the movement.”
  3. Chest Opener Stretch
    Lie flat on your back on a yoga mat with a soft fascia ball between your shoulder blades. Open your arms in a ‘T’ shape to stretch the chest and counteract forward hunching.
  4. Core Engagement
    Engaging your core supports your spine and improves posture. Imagine bracing your midsection as if preparing for a gentle punch; this involves a slight pelvic tuck and tightening of the abdominal muscles. Regular practice can improve posture and stability. For runners, remember to engage your core while on the move.
  5. Mental Alignment: Link to a Habit
    Incorporate posture correction into daily activities. Every time you walk through a doorway, engage your core, pull your shoulders back, and elongate your spine to stand as tall as possible. Standing tall and proud not only improves your posture but also helps you enter a room with confidence and presence.
  6. Get your BOOGY on. Incorporating movements that cross the body’s midline is a fantastic way to enhance both physical coordination and brain function. These non-linear motions, like twisting or reaching across the body, activate both hemispheres of the brain and promote better body awareness. Activities such as yoga twists, cross-body punches, or even dance moves that involve rotating and crossing the midline engage the core and improve balance and posture. Adding these types of movements into your routine can help counteract the repetitive, forward-facing motions that often lead to slouching and stiffness. I recently did an adult ballet class, I was rubbish but it was so much fun!

    By implementing these strategies, you can improve your posture, enhance your running form, and embrace your natural height with confidence. Good luck, and let’s stand tall and grounded as we head into the world.

    Fully embodied and living boldly!