Very Bad Posture? Fix it with the Starfish Stretch!


If your posture is very bad it’s not your fault. Our crazy culture leaves us no choice but to be stuck on our screens for everything. 

Here’s what’s working against you:

Chances are you work at a desk for 40 hours a week, (but you’re stuck there longer).
You plan on stretching but you’re lucky if you get to grab lunch.

Maybe you’ve been working with a poor desk setup at home for the last few years. You never invested in a proper chair because who would have guessed you’d be there for 2 years?

And this is what your down time looks like:
Want to keep up with your friends? That’s on a screen.
Decorating tips or recipes? Scrolling time

Not to mention helping your kids with homework and arranging their lives online.

What’s more? You used to watch the big screen (looking up) but find yourself watching Netflix on your laptop lately because it’s so convenient (looking down even more).

Our modern lifestyle is wearing us out and ruining our posture.

You know you need a solution because you’re starting to develop a hump and the headaches are making hard to focus.  

Over and over people are telling us that their posture has gotten so bad it hurts when they even try to sit up straight! 

What is happening when you’re in bad posture?

One of the main things that happens when you have bad posture is that your shoulders internally rotate. Internal rotation is when your shoulders and arms rotate towards the centre of your body. As this happens your upper back  rounds forward resulting in forward head posture

To see what we mean by this and how it affects you in ways you don’t even realize try this experiment:

Sit with your palms face down on your lap and notice your posture, your breathing and how your energy feels. Where is your head? How do you feel? Energized or down?

Now turn your palms up so the back of your hands are resting on your lap.
Now notice your posture, your breathing and your energy.
We’ll bet you’re sitting taller, breathing deeper and feeling lighter. 

Isn’t it amazing how much difference a subtle change in position can make?

Posture is an incredibly accessible and powerful tool to change how you feel.

That’s why we’re dedicated to creating VERY manageable and effective corrective stretches that are good for all levels.

It’s called The Starfish Stretch. 

You can do it in bed or on a yoga mat on the floor. It will open your chest and un-round your shoulders without strain. It will gently correct your shoulder position so that you can once again sit properly and begin to strengthen the area to keep it that way. (Try this exercise)

Don’t underestimate the power of this uncomplicated stretch when it comes to reversing very bad posture. 

Even a few minutes a day has helped many of our patients eliminate tension in the centre of their chest, reverse a frozen shoulder, minimize headaches and more. 

Start with 1 minute and work your way up to 10. You can do this with pillows under your head and arms for a beginner stretch. As you progress you may even choose to use a Ten Minute Cushion for a more advanced stretch. (We demonstrate this in the video).

We love it because just about everyone can do it. There’s no fancy equipment needed and you’ll notice improvements in the way you look and feel almost immediately.


How often should you do it?

Consistency over intensity…that’s the goal. Don’t worry about pushing yourself too hard, just make a habit out of doing this stretch to open yourself up after a day rounded over your computer. 

Morning and night would be even better. 

Keep in mind, if you’re suffering from bad posture or any of it’s many ill effects, specific spinal adjustments are the first step to correcting it.

When spinal joints are locked they can’t let go of the tension they’re holding. That’s why it’s hard to make yourself sit up straight. Once you’re they’re corrected with specific adjustments this stretch will ensure they don’t lock up again. 

Dr. Laina and Dr. Jamie are experts at finding the locked joints and correcting them. You’ll feel the difference immediately.

Get in touch with us if you’re suffering with bad posture. 

Screens aren’t going anywhere, they are likely a large part of our lives for decades to come.  Using some of the simple steps we provide ensures that you feel flexible and energetic even after a long day at your desk.

Still have questions?

Contact us and we’ll be happy to answer them. 

Looking for even more information to fix your posture?

Check out the videos below or watch our youtube posture correction playlist.

Dr. Laina Shulman

Dr. Laina Shulman

Dr. Laina Shulman is the co-founder of Pure-Health Wellness, a practicing chiropractor, and the Director of Shulman Weight Loss London. With a belief that wellness is the foundation of a fulfilling life, she empowers her patients with simple strategies to regain and maintain their health.