Posture Myths Exposed: Why “Chest Out, Stomach In” Hurts You

Why “Chest Out, Stomach In” Ruins Your Core Alignment, and What to Do Instead

When people find out what I do for a living, they always ask what a movement strategist is. When I start explaining, something funny happens. They suddenly sit up taller, push their chest out, and pull their shoulders back like they’re auditioning for a Best Posture award. I have to laugh, because they think I won’t notice the instant upgrade they just gave themselves.

That instinct to “fix” posture on the spot shows just how misunderstood it really is.

Think about it this way: when does a baby begin to learn to stand and walk? Around one year old. That’s when you first learned to stand. As an adult, you now have a completely different body that’s been through countless transitions. If you don’t relearn how to stand as an adult, it often catches up later when you rely on a walker, scooter, or cane just to stay upright. This is why posture, and learning posture, is
so important.

Let’s talk about this starting from the top and working our way down — literally, from head to feet.

Posture Is Movement, Not a Pose

Think of posture as balanced movement, not a frozen position. Your head isn’t perfectly stacked like a lollipop on a stick, it’s slightly offcenter. That’s what gives you a chin in the first place. When you pull your shoulders back too far, it forces your chin up and locks tension through your neck and jaw. Most people ignore posture all day, and when they finally remember it, they overcorrect into something impossible to sustain.

A double chin isn’t always about weight; it’s often your body’s reaction to rounded shoulders and hours spent looking down at phones or laptops. That forward slump compresses your neck and jawline. This is a recipe for chronic neck and shoulder pain.

Your neck is your lifeline. The front houses your throat and airway, the back connects your brainstem to your spine — the communication superhighway for your whole body. When your neck is out of alignment, every system feels it. That’s why true posture correction starts with awareness, not stiffness.

Why Sucking Your Stomach In Shuts Your Core Down

Just like your neck alignment affects everything above, your core alignment affects everything below.

Inside your core lives a complex team. Organs, muscles, joints, and bones are all sharing space and responsibility. So when you suck in your stomach, like in a group photo, you’re not engaging your abs;
you’re just pulling your organs upward. That’s not muscle activation — that’s internal rearranging.

When you move your hips like Shakira, you’re using your pelvis and lower back the way they’re designed to move. That is you moving your bones and joints — and that’s no lie.

And if you’ve ever laughed so hard your abs hurt the next day, that was real core activation. Those spontaneous contractions train your transverse abdominals far better than most crunches. Even a strong,
controlled cough engages your core. If you hold it without bearing down or holding your breath, you’ll feel what true engagement is.

Practice that for a few moments daily, and you’ll notice a major difference in back stability and comfort.

Grounded From the Feet Up

Finally know that posture starts from the ground up. You have to know how to ground correctly. This means keeping your feet directly under you and not wider than your hips. When we say hip-width, we mean the outer edges of your feet should line up with your hips, not the insides.

If you have fallen arches or ankle issues, recondition the small stabilizing muscles in your feet. Doing so actually makes you a little taller and keeps your knees from collapsing inward. This is one of the
most common causes of knee pain.

And speaking of knees, don’t lock them. They don’t bend that way. Knees are hinge joints; they only move in one direction like a door hinge. Every time you stand with your knees locked, you’re loading them with up to three times your body weight. Lock and lean onto one knee, and that pressure can double.

Every Exercise Has a Posture

Here’s the truth: posture isn’t about holding still. It’s the foundation of how you move.

Lunges work better with posture. Squats need posture. Crunches — posture. Every exercise becomes more effective when you apply proper alignment, square shoulders, and balanced breathing.

That’s why so many people work hard in the gym but don’t see results — not from lack of effort, but from lack of movement awareness. Proper posture creates good form, which creates a sustainable body.

Most of the time, you can’t see yourself when you move. Guided online posture coaching helps you understand where your alignment might be off. You may think your feet are straight, but they’re turned out. You may think your arms lift evenly, but one rises slightly higher due to neck tension. Having a second set of eyes is crucial to help you recognize, correct, and retrain the subtle imbalances that shape how you move every day.

So, posture really is a full-body story. If you remember the childhood song Head, Shoulders, Knees, and
Toes, here’s my remix: Chin, Abs, Knees, and Feet. Think of your posture like the beginning of a Jenga game — stacked, stable, and ready for movement — not like the wobbly tower at the end. Your posture tells the story of how you move. Make sure it’s one that supports you.