3 Surprising Ways You’re Making Your Posture Worse Without Realizing It

If you’re someone who sits at a desk all day, scrolls your phone more than you’d like to admit, or has ever been told to “stand up straight,” chances are you’re already trying to improve your posture. You might even be doing posture exercises, stretches, or trying to be more aware of how you hold your body.

But what if some of the habits you think are helping… are actually making your posture worse?

As a Pilates teacher who works primarily with women over 40, I see this all the time—clients come in with the best intentions but unknowingly reinforcing poor posture patterns.

Here are three common mistakes I see all the time—and what to do instead.

1. Squeezing Your Shoulder Blades Together

Let’s start with one of the most common cues out there: “Pull your shoulders back!” or “Squeeze your shoulder blades together.”

On the surface, this sounds helpful. If you’re hunched forward, opening up the chest and pulling the shoulders back should help, right?

Not exactly.

When you overdo this cue, you end up using the wrong muscles—primarily your upper trapezius and rhomboids, which leads to even more neck and shoulder tension. You might feel “taller” temporarily, but it’s not a sustainable or functional position.

What’s really happening:

• Your upper traps are doing the bulk of the work.

• You create tightness through the back of the neck and shoulders.

• You’re forcing the posture instead of aligning it from the inside out.

👉 What to do instead:

Think of your shoulder blades sliding down your back, not pinching together. And better yet—start your posture reset from your core and pelvis, not your shoulders.

When your core is active and your pelvis is in a more neutral position, your spine stacks naturally, and your shoulders will sit in the right place without effort.

2. Neglecting Core Strength

Here’s a hard truth: posture isn’t something you can fix with willpower or good intentions alone.

It’s a full-body coordination pattern, and the foundation is always your core.

If your deep core muscles aren’t strong—or if they’re not firing properly—then your body will compensate. That often shows up as:

• A forward head or chin jutting out

• Overarched lower back (lordosis)

• Rounded shoulders

• Tight hips and upper traps

So many people focus on stretching their way to better posture—but if your core muscles aren’t supporting your spine, no amount of stretching will “fix” it.

👉 What to do instead:

Build deep core strength—not crunches, but exercises that target your transverse abdominis, pelvic floor, and spinal alignment.

Pilates is one of the most effective methods for this, because it emphasizes mindful movement, spinal alignment, and core control in every single exercise.

If you want to get started today, I have a free 20-minute Posture Reset class that focuses specifically on activating your core to support your posture.

👉 You’ll find it on my website here…keep scrolling for the free class.

3. Not Being Mindful of Your Posture Throughout the Day

Even if you know what good posture looks like… the real issue is often forgetting to practice it consistently.

It’s easy to fall into “computer posture” or “scrolling posture”—head forward, shoulders rounded, hips tucked under—especially if you’re juggling work, kids, errands, and everything in between.

The truth is: posture is a habit, and habits are built through repetition.

If you spend 10 minutes stretching and correcting your posture in the morning but slouch for the next 8 hours, your body is going to default to what it does most often.

👉 What to do instead:

• Set posture check-ins throughout your day.

• Anchor posture to daily habits (like while brushing your teeth, waiting in line, or driving).

• Use breathwork to reset your alignment—just a few deep, diaphragmatic breaths can activate your core and calm your nervous system.

• Take regular movement breaks—micro-movements throughout the day are more effective than one long workout.

And remember: improving your posture doesn’t mean holding yourself rigidly upright. It’s about finding alignment and ease in your body so you can move better, breathe better, and feel more energized throughout your day.

The Bottom Line

Posture isn’t just about how you look—it affects your breathing, digestion, energy, and even your mood. If you’re dealing with chronic tension in your neck, shoulders, or lower back… your posture might be part of the problem.

The good news is, it doesn’t take hours in the gym or fancy equipment to improve it.

You just need to:

• Stop forcing your shoulders back

• Strengthen your deep core

• Practice small moments of awareness throughout your day

And if you’re ready for a quick, effective way to reset your posture and feel better in your body, I’ve created a free 20-minute Posture Reset Class designed specifically for women over 40.

This class will help you:
✅ Activate your deep core
✅ Open up your chest and hips
✅ Improve alignment from head to toe
✅ Release tension through breath and gentle movement

Ready to reset your posture?
Head to my homepage and take the free 20-minute class—no login or sign-up required.

Your body will thank you.