Your limitations reflect a “compression”, or tightness, of the back (posterior) side of your body. This means that you have tight muscles in that region that are pushing your pelvis and chest forward and downward, restricting range of motion associated with the ability to elongate those muscles when necessary.

These muscles include:

  • Upper Traps
  • Low Back Extensors
  • Glutes

On the visualization, red arrows represent tight muscles and orange arrows represent where your body is being pushed/pulled as a result.

How does this cause SWAYBACK POSTURE?

The body is primarily concerend with keeping you upright against gravity. This allows for ease of motion and conversation of calories, as once upon a time we didn’t have a drive-thru at every corner of our lives.

The most likely cause is that you consistently keep your weight on your toes and your body felt like it was falling too far “forward.

In order to keep you from falling on your face when you move or stand, your body has pulled your pelvis/hip underneath yourself, which arches your low back and brings your center of mass relatively backward. It does this by disengaging muscles like the abdominals which keep your pelvis upright and increasing engagement of muscles like the back extensors and glutes to push your pelvis forward and underneath you.

Notice how the more forward position of the hip causes the upper back to “sway” backward:


what can we do to fix it?

Restore Pelvic Positioning

Many people who have tried to fix Swayback Posture try to stretch their way out of their problems. While it initially makes sense to stretch out tight muscles, this is addressing a problem in isolation rather than considering the multifactorial nature of posture. We want to address the underlying, root cause which is your pelvic position. This will allow those tight muscles to let go over time because they won't feel the need to compress you.

Balance Out Muscle Tone

You have likely been in this posture for quite some time now. Therefore, some muscles have gotten "tight", while muscles that oppose those tight tissues are now "longer" and weaker. We will help restore balance to your muscloskeletal system by strengthening the muscles that need it which will help restore balance to your system as a whole.

Strengthen Your New Posture

While it is important to be able to access a new posture, it is equally as important to "own it". We provide exercise routines to help you integrate your new posture into functional movement. This will help you and your body feel confident keeping this new postural orientaiton throughout the day and in tasks that stress the body.

Scroll to Top