These four Egoscue exercises are simple — but powerful. I often use them with clients who are dealing with everything from back pain to shoulder tension to general stiffness after years of sitting.

The video below features Brian Bradley from The Egoscue Method, who does a great job demonstrating each move. But keep reading — I’ll explain how I use these with real clients, and how to know if they’re right for you.

Why These Exercises Work

When your muscles are balanced and working as a team, they naturally hold your body in better alignment. But modern life messes with that.

We spend decades sitting — in school, at desks, in cars, on sofas. Add in stress, old injuries, and repetitive movements, and the body starts to compensate.

The result? One hip hikes up. The spine curves too much. The head shifts forward. And over time, these small shifts create strain, pain, and wear and tear.

These Egoscue exercises help rebalance your muscles so your body can find its natural alignment again — without force or strain.

The 4 Exercises (Video Below)

▶️ Watch the video here:

In the video:
Brian walks you through four key exercises that target posture imbalances in the shoulders, spine, pelvis, and deep core. He covers:

1. Standing Arm Circles – To reset shoulder positioning

2. Elbow Curls – Great for forward head posture and rounded backs

3. Overhead Extension – Improves tight upper backs and stiff shoulders

4. “Sprint” Abdominal Activation – An often-missed core movement that helps stabilise the pelvis and spine

How I Use These With Clients

I don’t just prescribe these randomly. I use them when someone’s posture needs a reset — especially after years of sitting, injury, or chronic pain.

They’re often part of the first routine I give someone. And they can work wonders — as long as they’re the right fit.

That’s the key: not every exercise works for every body. Which brings us to…

What If These Exercises Feel Too Hard — or Hurt?

That doesn’t mean posture therapy isn’t for you.

There are hundreds of posture correction exercises — and they come in all shapes, intensities, and positions (some standing, some seated, some lying down).

Over the years I’ve worked with clients in their 70s, people recovering from surgeries, and those in severe pain who couldn’t even lie on the floor — and I always found a safe way to get them started.

If these ones don’t feel quite right, try this instead:

[Try Static Back — a great gentle starting point]

Want to Go Deeper?

These four exercises are a great intro, but they’re just the tip of the iceberg when it comes to real posture correction.

If you’re curious about what’s really going on with your posture — and how to fix it at the root — explore the rest of this site or check out how I work with clients:

[Clinic Consultations]

or

[Online Consultations]

Written by Ameet Bhakta
Posture Specialist | Health Through Posture
Clinics in London, Tunbridge Wells & Online
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