YES!... You can achieve real improvements to your posture in less time than you think.

 Exercise Physiologist Matthew Donovan explains about postural assessment and movement.   

Understanding Posture

Have you have seen a picture of yourself and thought, OMG what bad posture? OR have you ever heard a mother say to their child: "Stand up straight!". Yes, I think we have all been there!


Well, the truth is that when your photo was taken your body assumed that position and it felt a REFLEX. The child is also holding their body in the most comfortable position according to what their brain is telling the body. This is because posture is all about what your brain thinks is "NEUTRAL" or "SAFE AND STABLE". This means that your posture is oftern outside of your conscious control. Knowing this fact is the first step to understanding how to make meaningful and lasting improvements to your posture.    


4 Myths that you need to know about posture 

1. You need to improve your strength to fix your posture.

Even the strongest people can have poor posture that can lead to pain, injury, inflexibility and poor movement. Did you know Usain Bolt, the fastest man on earth had Scoliosis that lead to back pain and hamstring issues?  

2. Standing or sitting up taller will help fix your spine 

People who have good posture appear to stand tall and straight. Yes, this is true, but simply trying to extend your spine in an attempt to stand or sit tall will not necessarily improve your posture. As soon as you try to "CHEAT THE SYSTEM" in this way, you will cause a compensation leading to its own set of issues.  

3. Stretching tight muscles will help your posture 

Normally, the reason muscles get tight is normally because something else is weak or underutilized. "Tightness" is a perception we can feel due to pulling sensations or lack of mobility, BUT having tight muscles is not the problem, and so stretching them will do little to fix your posture.     

4. Aligning the spine will fix your posture 

Spines are made to twist and bend and move. Attempting the align a spine does not account for what is most important - movement.

What our clients say about their RESULTS


Male, 58 yrs



Shoulder pain when swimming.



Exercise session in the clinic once every 2 weeks plus home based exercise routine.



I like to do ocean swimming 3-4 per week and was getting frustrated when the pain in my left shoulder was not going away. I never realized how bad my posture was and how it affected my shoulder when swimming. I'm feeling so much better after working through the postural correction program set by Matt at Empower.



Male, 49 yrs



Mid-back tightness and shoulder pain. 



Weekley exercises session in the clinic plus home based exercise routine for 6 weeks.


"I cannot believe I spent so long living with this issue. I am equally surprised it was relatively easy to rectify. Thankyou so much for your help"  

What are some of the common symptoms of poor posture?

Sore Neck

Poor posture can increase muscle tone in the neck muscles, causing poor alignment and overload of the joints in the neck. Sensations of stiffness can result and occasionally iritation of nerve roots, causing symptoms down the arm. 


A forward head position can cause trigger points to develop in muscles in the neck and shoulders. These trigger points will often refer pain to the temporal area of the head.  

Hip pain

Poor posture can cause tightness and immobility in the hips. Left for long enough, the hips can become sore due to the reduced range of motion and increased joint loading. 

Back Pain

Poor posture can cause the orientation of the pelvis, which in turn can increase forces experiences in the joints of the spine and the muscles around it. Certain postural presentations will dramatically affect the mobility of the lower back, making it feel stiff and sore. 

Shoulder Injury 

Poor posture will normaly contribute to the shoulders becoming "rounded". Rounded shoulders are placed in a position that makes them more susceptible to injury, especially when performing repetitive movements that are associated with work or sport. 


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