You wouldn’t think lying on the floor could be a game-changer.

But it is.

This is one of the most powerful posture correction exercises I know — and one of the simplest.

I’ve given it to Olympic athletes. I’ve given it to people who could barely walk into the clinic. And I’ve done it myself more times than I can count.

It’s often the first thing I give clients when they’re in pain — and it’s just as useful if you’re not.

It helps rebalance the body, calm the nervous system, and gently reset your alignment.

It’s a core exercise from the Egoscue Method — a posture therapy approach I’ve used with thousands of clients to help realign their bodies and reduce pain naturally.

Click on play to watch the video:

Why This Exercise Works

It uses two underrated forces:

The floor — which gives your body a flat, honest reference point.
Gravity — which helps your muscles gently let go and reset.

When you lie in this position, your upper back begins to mould to the floor, helping undo the effects of slouching, hunching, and forward-head posture.

Your hips and pelvis get a chance to reset too — relieving pressure from your lower back, knees, or hips.

It helps you feel calmer, straighter, and more grounded. Often in just 5 to 10 minutes.

How to Do It (Safely and Effectively)

Lie on your back with your calves resting on a chair or sofa — knees and hips at 90 degrees.

Your arms rest on the floor at a 45-degree angle from your body, palms up. Make sure both arms are even.

Relax. Fully.

Let your shoulders drop. Let your hips release. If your knees drift outwards, that’s fine.

Breathe gently into your belly, and stay there — without fidgeting — for at least 5 minutes. 10 is even better.

Pro Tip: If your head tilts uncomfortably backward, place a towel or cushion under it until you feel neutral. You can reduce the height over time.

What to Expect

Some clients feel the difference as soon as they stand up:

• Their weight is more even on both feet

• Their back feels calmer

• They’re standing taller — without trying

Others notice subtler changes over the day. Either way, it works best as a daily habit.

No pain required. No gym gear needed. Just a floor, a chair, and a few minutes of quiet.

What to Do Next

If this helped you feel more balanced, imagine what a full posture correction plan could do.

Find out what to expect from your first consultation — whether you’re in pain or just want to improve how you move and feel.

Written by Ameet Bhakta
Posture Specialist | Health Through Posture
Clinics in London, Tunbridge Wells & Online
Trusted by GPs, consultants, athletes & busy professionals