Working out with a misaligned body will only lead to reinforcing those misalignments. The three exercises in this video are designed to improve posture by reducing rotation and neutralising the pelvis. Do these exercises immediately before working out to get the most benefit from your workout.


Standing Elbow Curls

  1. Stay standing against the wall, and place your hands into a golfer’s grip by bending your fingers at the second knuckle, while keeping your thumbs sticking straight out.
  2. Place your knuckles at your temple with your thumbs pointing down toward the floor.
  3. Bring your elbows to touch in front of your face, then bring them all the way back to touch the wall.
  4. Repeat 25 times.


This exercise will balance out shoulder disparity by working the rotator cuff, rhomboid, and deltoid muscles and will give your shoulders a reminder of how to move like a hinge.



  1. Lie on your back, with your legs straight, arms out to the sides, and palms touching the floor. Your ankles, knees, hips, and shoulders should all be aligned. Your arms should be straight out from your shoulders, not above or below them.
  2. Starting with your right leg, put your right foot on the toes of your left foot, keeping both feet flexed with the toes pointing toward the ceiling. The heel and Achilles tendon of your right foot should sit between the big toe and the second toe of your left foot.
  3. Rotate onto your left hip (the hip of the leg that is still on the floor) by pulling the right hip off the floor.
  4. Turn your head to the right.
  5. Tighten/squeeze your thighs and butt muscles.
  6. Hold this position and breathe for one minute, then switch sides and repeat.


This exercise literally wrings out the posture muscles of the spine and hips, making them contract and release equally on both sides.


Hip Lift

  1. Lie on your back with your feet on the floor. 
  2. Cross your right ankle over to the left knee, so your right ankle bone is just above the left knee. 
  3. Lift your left foot up off the floor until your lower leg is parallel to the ground and your knee is bent at a ninety-degree angle.
  4. Pull in with your left leg and push out with your right leg. 
  5. Relax your shoulders and put your arms out to the sides, palms up.
  6. Hold this position for one minute, then switch sides and repeat.


You may notice a difference in strength on one side compared to the other. This exercise will help to rebalance your hips.


Getting straight before applying a load or moving through bodyweight exercises will help performance and increase safety for your muscles and joints. So, don't skip this important step in your warm up.


Read more on alignment: