Experts Stress Personalized Training Over Method for Improving Posture

For decades, the admonition to "sit up straight" was common in Israeli households and seemed effective. However, modern lifestyles involving extensive computer and smartphone use have led to widespread poor posture, including slouched shoulders, rounded backs, and tilted pelvises. These issues are prevalent in today’s TikTok and AI era, prompting many to seek posture improvement through yoga, Pilates, or gym workouts. Yet, the path to better posture is more complex than commonly believed.

Philipp Halpert, a posture and rehabilitative exercise expert at the Levinsky-Wingate Academic Center and a Paralympic sports trainer, explains that posture involves the alignment of body parts relative to each other and the body’s center of gravity during static and dynamic activities. He distinguishes between two main types of posture defects: structural defects originating in the skeleton, such as scoliosis, kyphosis, and lordosis, which are less common and harder to correct; and functional defects, which are far more common and result from repetitive asymmetric daily activities causing muscle imbalances.

Halpert emphasizes that functional posture defects develop due to sedentary lifestyles, especially prolonged sitting, which shortens some muscle groups and lengthens others, gradually fixing poor posture. While structural defects are best addressed during growth periods with braces and targeted exercises, functional defects can be improved at any age through dedicated training that strengthens weak muscles, stretches shortened ones, and enhances joint mobility.

Regarding which exercise method is best, Halpert rejects a single winner, stating that success depends on a systematic approach and understanding of the body rather than the specific discipline. Whether yoga, Pilates, or strength training, the key is awareness, precision, and tailored exercises. He warns that generic classes or untrained instructors may not provide significant improvement unless they can assess individual needs.

Halpert advises working with professionals trained in posture correction, such as physiotherapists or physical education experts, especially for structural issues. For mild functional defects, group classes can help if instructors are attentive to individual participants. He highlights the importance of daily posture awareness beyond exercise sessions, as the majority of the day is spent outside training environments. Ultimately, personalized programs, ideally in well-equipped gyms with knowledgeable trainers, offer the best environment for meaningful posture improvement.