Sometimes the body speaks to us in a whisper: a stiff back, a pulling shoulder, a neck that cannot find peace. Small, often ignored, but precious signals that tell of unbalanced habits and tensions that build up daily. How to improve posture?
We can take care of it by regaining an authentic balance, a centering that starts from within. With targeted exercises and techniques inspired by Thai massage, we can restore the body’s natural harmony.
Because it’s not just about muscles: it’s about how we inhabit our bodies, every day.
Poor posture: causes and signs to recognize
We live in a world that is always pushing us forward: toward screens, urgency, habit.
So our shoulders curve, our heads tilt, our breath shortens. And emotional stress amplifies everything.
Among the most common causes of poor posture:
- Sedentary lifestyle or lack of conscious movement
- Prolonged use of digital devices
- Emotional tensions and stress
- Poor muscle tone (core)
- Compensation from old trauma or pain
Over time, repeated poor habits affect not only physical appearance, but also breathing, digestion, energy and mood. That’s why understanding how to improve posture is an essential step for one’s daily well-being.
Simple daily exercises to improve posture
Fortunately, the body has an amazing ability to self-regenerate if we give it the right tools. You don’t need to be an athlete: all it takes is a few minutes a day and some consistency. Try to imagine your body as a canvas that can be redrawn with simple but powerful movements that recall the techniques and gestures of Thai massage, where passive stretching, mindfulness, and breath work together.
Some examples:
Shoulder rotations
Standing or sitting, inhale deeply by lifting the shoulders toward the ears. Exhale by rotating them backward and then downward, drawing circles. Repeat for 10 breaths.
Benefits: releases cervical tension, opens the chest.
Seated twisting
Legs crossed, bring right hand on left knee and left hand behind back. Inhale while stretching the spine, exhale while gently rotating to the left. Hold for 5 breaths, then switch sides.
Benefits: improves spinal mobility, releases back tension.
Lateral stretching
Still seated, lift one arm and tilt the torso sideways, keeping the opposite hip firmly rooted to the ground.
Benefits: opens the chest, lengthens the spine, promotes breathing.
Release of shoulders and neck
With slow movements, rotate your neck from side to side, then perform small circles with your shoulders, first forward, then backward.
Benefits: relaxes shoulders and trapeziums, improves head-neck-torso alignment.
Conscious breathing
From supine, rest your hands on your abdomen as you inhale and exhale gently, without forcing.
Benefits: activates the diaphragm, improves oxygenation and supports postural balance.
A word of advice: devote 5-10 minutes a day to these exercises. They help maintain balanced posture, reduce tension and improve the body-mind connection.
How Thai massage can help you correct your posture
The Traditional Thai Massage is an ancient and powerful yet surprisingly modern practice. It works deeply on muscles, joints and vital energy, accompanying the body in a slow sequence of pressures, stretches and mobilizations.
Here are the benefits:
- Releases deep tension: loosens contracted muscles and blocked fascia.
- Stretch and realign: passive stretching creates spaces between the vertebrae.
- Increases awareness: helps you perceive how you really are in your body.
- Reactivate the breath: deeper breathing naturally supports the spine.
Treatment is received on a futon, wearing comfortable clothing. The therapist uses hands, elbows, feet and forearms, following
Customized Thai massages: improve posture in Lanna Thai center
At the Lanna Thai center in Milan, each treatment is an experience tailored to you. Away from the hustle and bustle, in a calm and welcoming environment, we listen to your body, observe your posture and create a tailor-made Thai massage. With gentle, yet deep movements we help your body loosen up, regain centering and lightness.
Whatever your starting point, pain, stiffness, or simple need to “disconnect,” we will carefully accompany you to a well-being that comes from within.
Do you really want to improve posture naturally?
Your body knows how to do it. Listen to it and go with it.
