Poor Posture from Phones & Computers? Here’s How to Reset Your Body

 How Our Devices Are Shaping Our Posture (and What We Can Do About It) 

I don’t know if you’ve noticed this, but our devices are shaping more than just our daily routines—they’re shaping our bodies, too. And not in the best way.

Think about it: how often do you catch yourself hunched over your phone, shoulders rounded, head dropping forward? That posture—known as Kyphotic posture—is becoming the new norm. What used to be associated mostly with aging is now showing up in teens, young adults, and honestly… just about everyone who spends long hours on their phone, laptop, or tablet.

And here’s the alarming truth: faulty posture is the number one cause of chronic pain and injuries.

 The Posture Predicament

 Here’s the thing: the position you spend the most time in during your day—whether it’s sitting at a desk, lounging on the couch, or scrolling endlessly on your phone—slowly becomes your body’s default posture.

The problem? When your body is out of alignment, it’s like a symphony playing out of tune.

•  Your joints absorb stress they weren’t designed to take.
• Muscles that should be supporting you switch off, while others work overtime.
• This cycle of misalignment creates friction in your joints, wearing down cartilage, compressing tendons leading to pain, stiffness, and eventually, injuries.

 And here’s something I really want you to let sink in: your posture doesn’t just affect how you look—it affects how you feel. Poor posture can trigger chronic neck pain, headaches, back pain, and even reduced energy and lung capacity. No wonder so many of us feel achy, tired, and out of balance.

 Why Awareness is Everything

The first step to changing this is awareness. You can’t fix what you don’t notice. Once you start paying attention, you’ll catch those moments of slouching or tech-neck creeping in. The simple act of noticing—and then gently correcting—can begin to reset your body’s alignment.

So, yes, your posture is changeable. And no, it’s not too late. But it does require consistency.

 Two Game-Changers for Better Posture

 So, what can we actually do about it? Thankfully, there are two powerful (and simple) things you can start today:

 1. Mindful Posture Habits

•  Notice how you’re sitting or standing throughout the day.
• Reset your shoulders back and down.
• Bring your head over your spine instead of forward.
• Think: ears over shoulders, shoulders over hips.

 It doesn’t need to be perfect—but the more often you catch and correct, the faster your body learns its new normal.

2. Exercises for Alignment

 You can’t just “think” yourself into better posture—your body needs the strength and mobility to hold you there. That’s where targeted exercises come in.

•  Strengthening the back of your shoulders and upper back (Thoracic Spine)helps pull you tall.
• Stretching the chest opens up what’s been tightening from device use.
• Core work stabilizes your spine so it’s supported from the inside out.

 Even a short, consistent routine a few times a week makes a huge difference in how you look, move, and feel.

A Resource for You

As a Pilates Instructor with 24 years of experience, I’ve seen firsthand how transformative these simple corrections and exercises can be. That’s why I created a short video with easy, effective moves you can do anywhere—designed specifically to reset your posture.

 👉[Click here to access the video]

Commit to these moves 3x a week and I promise—you’ll start to notice your posture improving, your body feeling lighter, and your aches fading away.

 Want to Go Deeper?

 Inside my Pilates with Purpose , I’ve created entire classes dedicated to posture improvement (alongside workouts for flexibility, strength, sports performance, back care, and more). Whether you’re a beginner or advanced, these classes are tailored to help you move better, feel better, and support your body for the long run.

 You can even try it risk-free with aFREE trial. This is your invitation to explore how much better life feels when your body is supported and aligned.

 Final Thoughts

 Your posture tells your story. It reveals how you sit, how you stand, and even how you feel inside. The good news is, you have the power to change that story.

 Start with awareness. Add in a few simple exercises. And watch how your body thanks you—not just with better posture, but with less pain, more confidence, and a stronger sense of ease in your everyday life.

Remember: small, consistent actions create big changes.

Here’s to standing taller, feeling stronger, and living pain-free.

With purpose,

Samia Pellizzari