How To Fix your Posture – 30 Day Challenge

How To Fix Your Posture


How’s your posture? Mine is brutal. Always has been. Do you ever wonder why? Wikipedia has an opinion. They think it’s the result of some muscles shortening, while other muscles lengthen.

That makes a lot of sense for people who have developed bad posture over time, but what if you’re born with it?

Was I born that way? Or did I just never bother to stand up straight long enough to create the habit? Is it a habit? Or a manner of being?

Well, either way it’s time to correct it. I have found three different websites which by incorporating them together will make a great 30 day challenge to better your posture.

The first one covers the mental component of standing up straight and the other two have stretches and exercises to help strengthen your lower back and core.

[headline style=”13″ align=”center”]

Day 1: Say Cheese


The only thing you have to do today is have someone take a picture of you from the side and front. Try to stand naturally and not cheat. I know it’s tough, especially when you’re posing. But try. This gives you a starting point.

I had a really hard time with this. Knowing the camera is on me, I have an inborn need to pose and look my best. Part of that is standing up straight. I almost feel like I need to just start doing something to take my mind off the camera and have Casey take a surprise photo. However, realizing the mental aspect of this challenge I feel it’s best to practice recognizing what it feels like to slouch and to stand up straight. So here goes my pics. #totallyembarrassing, but, at least I will have a starting point to be conscience of.

The first picture is a surprise shot Casey took as I was getting into position. Looks like my spine is kinda straight, but a big head forward going on. The next two are my best attempt to stand normal, then what I think standing up straight looks like. But what the heck is up with my nipples.

One is totally lower than the other. So even when I think I’m standing up straight I have muscles pulling in different directions. All that said, look how much better abs look with better posture.

photo 1photo 3photo 5
photo 2 (1)photo 1 (1)

Good luck. See you day 2

[headline style=”13″ align=”center”]

Day 2: Stretching


Well, how did you do with the first day? It’s crazy seeing pictures of yourself right? I had no idea that is what I look like without a shirt on 🙂 cause in my head it looks a lot different.

Today we start with some stretches and add a mental component.

The first stretch is a simple back stretch where you interlock your fingers behind your back and lift your arms up as high as possible, as demonstrated in the first pic. Hold this for 1 minute. You are not going to believe how hard this is. Good luck, stay strong

back stretch 1

The second stretch is to clasp your hands behind your head like you’re getting arrested in a TV show. Stick your chest out and push your elbows back. It should feel REAL tight. Again, hold this for 1 min.

back stretch 2

Next is the cobra, or up dog if you’re a Yogi. Lay flat on your stomach, palms down in front of you, arms at a 90 degree angle as show in the first pic. Then push your chest up off the ground. All the while looking up at the sky. As shown in the second picture. Do this 20 times, holding each one for 3 seconds.

cobra step 1

cobra step 2

Next is the Crow. Lay tummy down flat on the ground with your arms spread out to your sides as shown in the first picture. Then lift your chest off the ground as far as you can, keeping your arms spread like a bird as shown in the second picture. Do this 10 times and hold each for 3 seconds.

the crow step 1

the crow step 2

Lastly, stand up against a wall with your head, shoulders and butt touching the wall. Close your eyes and completely soak in what it feels like to stand up perfectly straight. Now imagine yourself walking around with that same feeling. Continue this for a minute.

I really enjoy these. I feel that because I always slouch, it really feels good to stretch out that back. I am curious what it will feel like tomorrow when I get up. Walk tall.


[headline style=”13″ align=”center”]

Day 3: Imagine


How is your back today? Mine is tired and sore! Today we are not going to add any new exercises to the plan, just repeat yesterday’s workout minus the standing against the wall. In place of that exercise, we’re going to imagine putting our shoulder blades in our back pocket.

Stand normal and relaxed. Roll your shoulders up, back and push them down into your back pockets. Hold that for 30 seconds. Then repeat it 3 more times. This should achieve more or less the same result as the standing against the wall exercise, but without the wall.

Walk tall friends


[headline style=”13″ align=”center”]

Day 4: Above the Horizon


Today’s mental challenge is something to carry with you all day. Even going for a planned walk after or before work will aide this exercise. Any time you are walking today make an extra effort to look up, as if your looking over a crowd of people to look for something. A lot of times people like us with poor posture look “below” the horizon while we walk. Today, I urge you to try looking “above” the horizon. Not by looking up with your eyes, but by raising your head to look above the horizon as if, again, peering above a crowd of people to search for something.

For the physical exercises were going to go back to do just the stretching. From day 2.

Tomorrow we will continue with the mental exercises and start adding on a few new stretches.

Walk tall friends

[headline style=”13″ align=”center”]

Day 5: Game Changer


How are we feeling today? I know I am starting to notice that I think about my posture much more often than I used to. Who am I kidding? I never used to think about it. Now I seem to think about it every time I get up to walk. How about you?

Today’s mental trick is one that you will use forever. It’s a real game changer. Actually, it’s not really a mental trick. It’s more of a physical change.

When you get in your car for the first time today, consider the position of your seat. Does it allow for you to sit properly? Imagine sitting in a chair at the table. Change the position of your seat so you are as close to that position as possible. Then adjust your rear view mirror so that you must raise your torso from your sternum and pull your head back to see out back properly. Once you find that position, adjust your side mirrors to match. Now, whenever you are driving you will be in perfect posture, or be unable to see properly. Trust me, this will prove to be tough. On long drives it will get tiresome and even become painful. When it becomes unbearable, I get out and stretch, to relax my back and allow myself to slouch and recover. Then, upon entering my car again, I see what it feels like to sit in the ” perfect ” position. If it still hurts, I change the position of my seat until it is comfortable. What you will find that upon completing this challenge from now on, that position of comfort “should” become closer and closer to the “perfect” position.

Walk tall friends

To check out the websites where a lot of these ideas came from click on these links

2 thoughts on “How To Fix your Posture – 30 Day Challenge”

  1. I only see 5 days in this 30-day challenge. I’m not seeing a button that takes me to other days. How do I find the rest of the 30 days?

Leave a Comment

Your email address will not be published. Required fields are marked *