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How to Build Back Strength and Better Posture by Sitting Still

By August 23, 2017Mobility and Yoga
Reading Time: 2 minutes
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The exercise I’m teaching you today is known as “sitting floor.” This exercise strengthens the muscles of your back that hold your shoulders in an upright position. It also strengthens your lower body and levels your hips.

While this exercise may look easy, you’ll be surprised how hard it can feel in practice. Being up next to the wall prevents your body from using compensating muscles and helps us focus on the muscles we do want to work.

In other words, this sitting floor exercise will challenge your body in a good way and help you build a healthier back and better posture.

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How to Build Back Strength and Better Posture with Sitting Floor


  1. Sit in front of a wall with your tailbone snuggly wedged next to the wall and your legs straight out in front.
  2. Place your feet hip distance apart and make sure they are straight. (Tip: your feet are “straight” when the outside edge of your foot is straight up and down.)
  3. Relax your hands on your lap with your palms up.
  4. Sit up as straight as you can, with your shoulders and head touching the wall.
  5. Gently pull your shoulder blades together and down.
  6. Tighten your thighs and flex your feet back toward you.
  7. Breathe deeply through your belly.
  8. Make sure not to let your shoulders shrug up.
  9. Hold this position for 3 minutes.

Note: If you find yourself straining or tilting your head to get it back to the wall, then just allow your head to come off the wall and keep your nose pointed straight ahead.

Use this exercise to combat the negative effects of everyday postural positions like sitting at a desk, driving a car, texting, and playing sports that use one side of your body.

Maryann Berry
At the age of 27, Maryann Berry suffered from chronic hip pain that left her in a wheelchair, even after consulting with over twenty healthcare professionals and undergoing invasive hip surgery. Today, Maryann is fully recovered and has been wheelchair free for years.

Maryann, who is currently certified as a Posture Alignment Specialist, created Realign as a way to empower others to take responsibility for their own health the same way she did. Maryann works with people one-on-one both digitally and in-person at her studio in San Diego, California.

To learn more about Maryann's programs, visit Realign Therapy. Maryann is also the founder of The Posture Workout a revolutionary online form of Posture Alignment Therapy that makes this method easily accessible for everyone.