How to Fix Your Posture the Right Way and Why Your Pelvis Is the Hidden Key

If you've ever caught a glimpse of yourself hunched over your phone or laptop and thought, "Yikes, I need to fix my posture," you're definitely not alone. It's one of the most common physical concerns out there, and one of the most misunderstood.

Most people think bad posture exclusively comes from a weak upper back or laziness. So they force themselves to stand straighter, pull their shoulders back, and "sit tall." But the truth is: forcing better posture doesn't fix always the problem. In fact, it can actually make things worse.

Why?

Because posture isn’t about stiffness or strength, it’s about balance and alignment. And the part of your body that controls your posture the most isn’t your shoulders or your neck. It’s your pelvis.

Sure, having better posture is going to help, to a degree. But it's not a conscious behavior you can “fix” by just trying harder. When you force yourself upright, all you're doing is adding tension to an already imbalanced system.

That tight, awkward upright stance you might be holding? It's a compensation - your body trying to stack itself on top of a tilted, rotated, or unstable pelvis and lower back. When those foundations are off, the rest of your body has no choice but to adapt. That’s where rounded shoulders, a forward head, or a curved spine come in.

Instead of fixing it from the top down, we need to start from the ground up.

One of the simplest and most powerful ways to start correcting your posture is with an exercise called the 90-90 Floor Reset. It looks deceptively easy, but it’s working deep muscles and joints you’ve likely ignored for years.

What it does:

• Realigns the pelvis
• Engages your deep core and inner thigh muscles (which stabilize your spine)
• Gently pulls your lower back into a neutral position

How to do it:

• Lie on your back on a firm surface (a yoga mat or carpeted floor is ideal).
• Place your legs on a chair or bench so your knees and hips form a 90-degree angle. Your shins should be parallel to the floor.
• Insert a pillow or foam roller between your knees. - Let your arms fall out to the sides, palms facing up. This signals your nervous system to relax and opens up the chest and shoulders.
• Squeeze your knees gently into the pillow, just enough to feel your inner thighs engage.
• Hold for 1 second, then release. Do this 60 times in a slow, controlled rhythm.

You can do this once a day, or twice for faster results. It’s safe, gentle, and incredibly effective over time. Especially if you spend a lot of your day sitting.

This exercise activates key muscles that are often weak, underused, or completely shut off in people with poor posture. Things like the psoas, adductors (inner thighs), and deep abdominal muscles. It also gives overstressed muscles in your lower back a break, so your spine can settle into a more natural position.

Once your pelvis starts aligning properly, everything above it (your spine, ribcage, shoulders, and head) starts to find its rightful place, without effort.

Once you've built the foundation, here are some additional movements and strategies to layer on top.

Why it helps

Posture is mostly a pelvic issue, not a shoulder issue. If one hip is rotated or hiked up, your whole spine compensates.

How to do it

• Stand with feet shoulder-width apart.
• Shift your weight to your right foot.
• Slightly bend your right knee and push your right hip back.
• You should feel your right glute and hamstring engage.
• Hold for 5 seconds.
• Return to center and switch sides.
• Do 3-5 reps per side.

This rebalances hip rotation and resets the relationship between your pelvis and spine.

Wall Marches activate your core, hip flexors, and stabilize your midline.

How to do it

• Stand with your back to a wall, feet about a foot forward.
• Press your lower back into the wall.
• Lift one knee up to 90 degrees without letting your back arch.
• Hold for 3 seconds, then switch.
• Do 10-15 reps per leg.

You’ll feel your abs and hips working to keep your spine stable. This essentially mimics natural posture during walking.

Wall Angles are a classic exercise that opens up your mid-back area and trains your shoulder blades to move correctly.

How to do it

• Stand with your back, head, and hips against a wall.
• Raise your arms, elbows at 90 degrees.
• Slowly raise and lower your arms, keeping them in contact with the wall.
• Start with 10 reps. Stop if your lower back arches or your arms can’t stay on the wall.

You can realign your posture all day long but if your body is inflamed, stiff, or nutrient-depleted, you’ll still be fighting an uphill battle. Here are four tried-and-tested supplements that support spine, joint, and muscle health:

• Helps relax tight muscles and prevent spasms.
• Supports nerve function and sleep - both crucial for recovery.
• Dose: 200-400mg at night.

• Reduces systemic inflammation, including around spinal discs and joints.
• Promotes healthy circulation and recovery.
• Dose: 1,000-2,000mg EPA/DHA per day.

• Supports connective tissue (tendons, ligaments, spinal discs).
• Pairs well with Vitamin C for better absorption.
• Dose: 10-15g daily.

• Natural anti-inflammatory that targets pain and stiffness.
• Look for one with black pepper extract (piperine) for better absorption.
• Dose: 500-1,000mg daily.

If you’re someone who takes daily supplements (and you should be if you're serious about your posture and joint health), then it’s worth investing in a clean, stylish, and practical way to carry them.

We recommend the PROMiXX CORE pill holder case.

• Sleek, durable, and compact (fits in gym bags or backpacks easily)
• No clunky plastic clickers
• Stays securely sealed, so no accidental spills
• Helps you stay consistent, which is 90% of the battle

Taking your supplements regularly = less pain, better recovery, and faster posture improvement.

H️ere’s the new way of thinking about posture:

1. Daily 90-90 Reset (60 reps)
2. Hip Reset Drill (3-5 reps/side)
3. Wall Marches (10-15 reps/leg)
4. Wall Angels (10 reps)
5. Take your supplements & track them with PROMiXX CORE

You don’t need to suffer with a hunched back, tight neck, or sore hips for the rest of your life. You don’t need a chiropractor every week or trendy posture corrector straps from something like TikTok shop. You just need to reconnect with your body’s natural alignment and give it the support it’s been missing.

Fix your posture from the ground up, one step at a time. You’ll feel taller, move freer, and breathe easier, all without trying to hold yourself upright all day.