Standing correctly: the complete guide to your posture

Standing – that sounds simple at first, right? After all, we do it every day! But did you know that your posture while standing can have a major impact on your health? Tension or even tiredness can be exacerbated by poor posture. MyPelvi shows you what good posture looks like and how you can improve it with pelvic floor training.

Standing incorrectly for long periods can lead to tension, back pain and even postural damage. Correct standing posture, on the other hand, provides:

✔ Relief for the spine and joints ✔ Better blood flow and oxygen supply ✔ Stronger back muscles ✔ Confident, open body language

Over the years, we often become accustomed to unhealthy postures, such as placing our weight on one leg or leaning our upper body forwards. But this can be corrected with a little practice!

A “normal” or natural posture is the position your body adopts without effort when all joints, muscles and ligaments are in balance. It looks like this:

The shoulders are relaxed and neither pulled forwards nor raised. The chest is slightly open. The lower back retains its natural curve and, together with the upper back, forms the spine's characteristic double S-shape. Your pelvis should be balanced, rather than tilted too far forwards or backwards. Three-point stance: Distributing your weight across the little toe, big toe and heel helps align your posture. The knees are not locked but remain slightly flexible. The head rests loosely on the spine, with the chin slightly tucked so that the ears are in line with the shoulders.

A natural posture feels relaxed and balanced – not tense or unnaturally upright. But the reality often looks different: Drooping shoulders, an arched lower back or a forward head posture (also known as “tech neck”) are classic examples.

Do you recognise yourself? Do not worry, MyPelvi shows you how to learn to stand correctly.

The pelvic floor plays a central role in maintaining a stable and healthy posture while standing. It is an essential part of the so-called “core system”, which, in addition to the pelvic floor, also includes the deep abdominal muscles, parts of the back muscles (especially the deep muscles) and the diaphragm. Together, these muscle groups support an upright posture, relieve strain on the spine and help prevent tension and even fatigue.

If the pelvic floor is weakened or permanently tense, it cannot perform its supporting function optimally. This can cause the pelvis to tilt into poor alignment – either into an excessively arched lower back or excessive rounding. Both forms of poor posture place strain on the spine and can cause tension in the lumbar spine, neck and shoulders. An imbalanced pelvic floor can also impair blood flow and oxygen supply, which can manifest itself as exhaustion and lack of energy.

But don't worry! MyPelvi pelvic floor training gives you the opportunity to correct your standing posture. Or should we say: have it corrected? After all, you do not have to exert yourself at all during the training; you simply sit down on the MyPelvi chair. The innovative magnetic wave technology ensures that your pelvic floor muscles are strengthened down to the deepest layers:

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X Poor posture: Weight on only one leg ✔ Correction: Distribute your weight evenly across both legs (three-point stance)

X Poor posture: Swayback or rounded back ✔ Correction: Bring the pelvis into its natural lordosis (the spine's S-curve)

X Poor posture: Shoulders raised or pulled forwards ✔ Correction: Relax the shoulders back and down

X Poor posture: Head tilted too far forwards (phone posture, also known as “tech neck”!) ✔ Correction: Ears in line with the shoulders

A trained pelvic floor provides greater stability and improves posture: the pelvis aligns in a neutral position, reducing pressure on the lumbar spine and tension in the neck area. A strong pelvic floor also supports breathing by working in harmony with the diaphragm. Deeper, more relaxed breathing leads to a better supply of oxygen to the body and can prevent tiredness and exhaustion.

MyPelvi offers an innovative solution for strengthening the pelvic floor in a targeted way and thus improving standing posture. The MyPelvi chair uses electromagnetic impulses to activate the pelvic floor muscles in a targeted and intensive way – without strenuous exercises or conscious contraction. During a MyPelvi training session, up to 25.000 muscle contractions are triggered. This strengthens your pelvic floor in a way that can hardly be achieved with conventional pelvic floor exercises.

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Regular pelvic floor training with MyPelvi can therefore make a significant contribution to a healthy, upright posture while also reducing common discomfort such as neck tension and low energy.

Anyone can practise standing correctly! Just as you train your muscles when exercising, you can also improve your posture. Here are a few simple exercises:

The wall test: Stand with your back against a wall. Touch the wall with your heels, buttocks, shoulders and head. This is the ideal alignment – remember how it feels! Strength exercises: Keep your torso strong by doing planks regularly. A stable core is essential for good posture. Stretching and mobilisation: Regularly stretch your chest muscles and mobilise your shoulders to prevent tension. Regular self-checks: Consciously pay attention to your posture – for example, when standing at traffic lights or waiting. Active breaks: If you stand for long periods (e.g. at work), move around from time to time, shift your weight and do small mobility exercises such as hip circles. Conscious breathing: Deep, even breathing helps release tension and stabilise your posture. Important: As you breathe in, keep your shoulders relaxed and let your abdomen expand outwards; as you breathe out, it draws inwards.

If you feel that your posture is already “a complete mess”, do not panic! Your body is remarkably adaptable. The first step is to become aware of how you stand.

Tip: Set a daily reminder on your phone to check your posture.

Small aids can also be useful: ergonomic shoes, a standing desk or a posture tracker that vibrates when you slouch can work wonders.

Good standing posture is not complicated, but it does require a little attention and training. With simple tips and regular pelvic floor training with MyPelvi, you can prevent pain, improve your body awareness and even bring more energy into your everyday life. Try it!

Learn the right technique with guidance — free of charge at your MyPelvi studio.