Perfect Posture

Published on 2012-09-03

Frequently suffer from mild back pain caused from hours sitting hunched at a computer? On 22nd August 2012, Exercise Physiologist Jon Robinson showed us his guide to correcting the human body’s most common misalignments and easing those office aches!

Frequently suffer from mild back pain caused from hours sitting hunched at a computer? On 22nd August 2012, Exercise Physiologist Jon Robinson showed us his guide to correcting the human body’s most common misalignments and easing those office aches!

Perfect posture advocates a scientific approach to targeting muscles in a natural way and strengthens them using movements that they were designed to do. Jon first illustrated how bad body misalignments occurred and rejected the common held view that all stretching is good for you. If you stretch a muscle that is already weakened through body misalignment you will only be further increasing the imbalance. He revealed that muscles work in pairs of opposites, so balance is the key.

He highlighted one main problem, which in turn affects other muscle groups in a negative way:

  • The Anterior pelvic tilt: Is where an individual’s hips fall forwards and downwards when they spend a lot of time sitting down. This results in too much arch of the lower spine, rounded shoulders and pushes the belly out.


  • Cause: Back and neck pain when muscles are too tight on an individual’s front and too stretched on their back.


  • Solution: Pull your belly inwards and rotate hips backwards. Initially the muscles will resist due to bad habits, but over time this will get easier. The more you keep this position during the day, the more progress you will make.

Jon says that Anterior Pelvic Tilt in turn affects other muscle groups that loosens the Posterior Kinetic Chain and therefore unbalances the whole body.

  • Problem I: Tight quads and hamstrings due to short usage.
  • Solution: There are a number of ways to correctly stretch the muscles in 30 seconds bursts.

  • Problem II: Painful Gluteus Medius, (key core waist muscles that hold your hips together whilst walking) and an aching QL Muslce (lower back muscle)
  • Cause: Anterior pelvic tilt stretches the gluteus medius when sitting and therefore weakens them. It also causes the QL muscle to become over worked when sitting in a supported chair.
  • Solution:Exercise of the Transverse and Rectus Abs and Internal and Exterior Obliques (sets of stomach muscles) through knee raises, gym ball twists and bar bell twists.

Utilising Deadlifts, Squats, Step Ups and Lunges also help remedy this problem and 60 second cardio exercise bursts are proven to be better than crunches for your physique.

  • Problem III: Incorrect foot strikes. Bad running technique throws the body off balance, minutely wearing it down. Running causes physical forces double or triple, compounding the problem.
  • Cause: The most common foot strike issue is Over-Pronation, where the foot rolls inward.
  • Solution: Barefoot running helps the foot strike on the lateral midfoot more naturally, which in turn is better for the body’s balance.


It was concluded that office back pain can be avoided! But individuals need to practise these exercises a minimum of three times a week to develop a more comfortable, ‘perfect posture’.