2 Types of Bad Posture and How to Fix Each One
There are two common posture patterns, and the key is this: the stretches that help one type can make the other type worse. That’s why this broomstick test is so helpful.
Step 1: Do the Broomstick Test
Grab a broomstick and do this:
Hold it with one hand thumb down and swing it behind your back.
Place the bottom hand on your tailbone.
Place the top hand on the broomstick behind your head.
Now look at yourself from the side.
If your head is forward and NOT touching the broomstick
You have kyphotic posture (rounded upper back, forward head).
If your head and upper back touch easily, but there’s a big gap at the lower back
You have lordotic posture (anterior pelvic tilt / exaggerated lower-back arch).
Why This Matters
Kyphotic posture usually comes with:
Pelvis tucked under
Hamstrings often tight
Chest and front-shoulder muscles tight
Upper back stuck rounded forward
Lordotic posture usually comes with:
Pelvis tipped forward (anterior pelvic tilt)
Hip flexors and psoas tight
Core and glutes not helping enough to keep the pelvis stacked
If you do hip flexor stretching for kyphosis, it can push you deeper into bad alignment.
If you do hamstring-heavy stretching for lordosis, it can also make things worse.
So let’s match the right tools to the right posture.
If You Have Kyphotic Posture: Do These 2 Stretches
Stretch 1: Chair Chest Opener
This opens the chest, improves shoulder position, and helps you “re-find” tall posture.
Sit at the edge of a chair.
Place your fingertips behind you on the chair, fingertips turned slightly outward.
Lift the chest up, pull shoulder blades back and down.
Drop shoulders away from ears (no shrugging).
Rotate the “elbow pits” slightly outward to keep the shoulders safe.
Hold 30–60 seconds, then slowly come out.
Do this daily, and even better: a few quick rounds throughout the day to “reset” posture.
Stretch 2: Chair Hamstring Stretch (Flat Back)
Stand beside a chair.
Place your heel on the chair.
Hips square forward, tall spine.
Pull toes toward your nose.
Hinge forward from the hips with a flat back (no rounding).
Think “belly button toward thigh.”
Hold 60–90 seconds each side, breathing deeply and relaxing more on each exhale.
If You Have Lordotic Posture: Do These 2 Moves
Stretch 1: Chair Hip Flexor Stretch (Tailbone Tucked)
Kneel on a sturdy chair (use padding if needed).
Hold the back of the chair for support.
Swing the other leg forward like a lunge.
Square hips forward (don’t open the pelvis sideways).
Squeeze glutes and tuck tailbone under.
Lean forward slightly to feel a stretch in the back hip flexor.
Hold 60–90 seconds each side.
Key cue: Do not arch the lower back to “fake” a deeper stretch. That reinforces the posture you’re trying to fix.
Move 2: High Chair Plank (Core + Pelvis Control)
This strengthens the core in a spine-safe way and helps pull the pelvis into a better position.
Hands on the back of a sturdy chair.
Step feet back into a plank.
Squeeze glutes and tuck pelvis (tailbone down).
Keep body in one straight line (no sagging, no butt sticking out).
Press hands down and lightly “drag” them toward your thighs to activate lats/core.
Work up to 60 seconds, once daily.
Conclusion
Once you know your posture type, the fix becomes way simpler:
Kyphotic posture: open the chest/shoulders + lengthen hamstrings with a tall spine.
Lordotic posture: lengthen hip flexors with tailbone tucked + strengthen core with pelvic control.
Do the wrong combo and you’ll feel more tight, more pinchy, and more stuck. Do the right combo and your body starts to “stack” naturally again.
Try the broomstick test, pick your posture type, and run the matching routine for a week. Your posture will start improving faster because you’re finally stretching what’s tight and strengthening what’s missing.