VerticAlign Posture & Ergonomics

VerticAlign Posture & Ergonomics We help individuals and teams at companies (like Google and Microsoft) reduce pain and increase productivity through exercise and ergonomics solutions

VerticAlign Posture Coaching helps busy people and teams find freedom from pain through good posture, alignment, and mobility. No prescriptions, no surgery, no intimidating fitness equipment. We offer one on one posture therapy, individual ergonomics assessments, corporate workshops, and online desk coaching. Teams at companies like Google and Microsoft have already joined the posture revolution by learning how to decrease pain and improve productivity! We look forward to helping you reclaim your workday from pain.

09/11/2026

đź‘Ł Your feet might not be the problem.

One of the biggest mistakes I see when people experience foot, knee, or leg discomfort is assuming the problem starts where they feel it.

Sometimes, the real culprit is farther up the chain.

Your feet, knees, hips, pelvis and spine all work together. So when something isn’t moving well at the hips, your body may compensate somewhere else — including down at the feet.

That’s why I love simple movement assessments. They can give us clues about how your body is moving as a whole, rather than just focusing on the spot that hurts.

👉 In this video, I’m showing you a simple exercise you can try at home to explore your hip mobility and alignment.

And here’s my challenge: take a picture of yourself.

Sometimes what we feel our body is doing and what it’s actually doing are two completely different things!

📸 Take a look. Notice the differences. And if you’re experiencing recurring discomfort, don’t automatically assume the problem is where you feel it.

Your body is connected. Your assessment should be, too.



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🧍‍♀️ Sitting all day isn’t the only option.If you work at a computer and find yourself dealing with neck tension, should...
09/09/2026

🧍‍♀️ Sitting all day isn’t the only option.

If you work at a computer and find yourself dealing with neck tension, shoulder discomfort, or that familiar “head creeping forward” posture, a standing desk may be more than just a trendy piece of office equipment.

A 2024 study published in Healthcare looked at 24 people with forward head posture and compared 30 minutes of computer work at a traditional desk versus a standing desk.

The results were interesting:

➡️ Standing improved cervical alignment — participants' craniovertebral angle increased while using the standing desk.

➡️ Muscle fatigue was reduced in the levator scapulae, muscles that often work overtime when we're holding our head and shoulders forward.

➡️ Neck and shoulder discomfort increased in the traditional sitting group, while the standing group experienced less neck discomfort.

➡️ And perhaps most importantly: standing did NOT negatively impact work performance. There was no significant difference in typing performance or error rates between the groups.

But here's the part I really want you to take away:

The goal isn't to stand all day.

The goal is to change positions.

Sitting. Standing. Walking. Stretching. Moving.

Your body was designed for movement—not to hold the same position for 8 hours at a time.

A sit-stand workstation can be one useful tool for creating more movement and variety in your workday. And when it's properly adjusted to YOU, it can help support better posture and comfort while you work.

Ergonomics isn't about finding the “perfect” position. It's about creating a work environment that allows your body to move.

That's where individualized ergonomics makes a difference.

đź“š Research: Lee & Lee, Healthcare, 2024, 12(23), 2436.

🪑 **Does Your Office Chair Have ALL the Right Adjustments?**Not all “ergonomic” chairs are actually created equal.When I...
09/03/2026

🪑 **Does Your Office Chair Have ALL the Right Adjustments?**

Not all “ergonomic” chairs are actually created equal.

When I’m evaluating a chair for ergonomic support, I’m looking for more than a comfortable cushion. The chair should allow you to **adjust the chair to your body—not force your body to adapt to the chair.**

Here are the adjustments I recommend looking for:

✅ **Seat height** – So your feet can be supported and your knees can be positioned comfortably.

✅ **Seat depth** – So the seat supports your thighs without pressing behind your knees.

✅ **Adjustable armrests** – Ideally adjustable in height and width so your shoulders can stay relaxed.

✅ **Backrest height** – To properly position the lumbar support.

✅ **Lumbar support** – Adjustable enough to fit the natural curve of your lower back.

✅ **Backrest tilt/recline** – Because your back shouldn’t have to stay rigidly upright all day.

✅ **Seat tilt** – Helpful for finding a comfortable working position and changing posture throughout the day.

✅ **Headrest** – Not essential for everyone, but helpful if you want additional neck support, especially when reclining.

**The bottom line?**

An ergonomic chair isn't necessarily the chair with the most padding, the highest price tag, or the word “ergonomic” on the box.

**The best chair is one that can be adjusted to YOU.**

Check out the infographic for a list of chairs that offer the adjustments I look for when recommending ergonomic seating. 👇

🎒 **Back to School = Back to Good Posture!**As students head back into the classroom, they’re spending hours sitting at ...
09/01/2026

🎒 **Back to School = Back to Good Posture!**

As students head back into the classroom, they’re spending hours sitting at desks, carrying backpacks, using laptops, and looking down at books and screens.

And just like adults, students can develop habits that lead to neck, shoulder, and back discomfort.

Here is a great video on this topic: https://www.wbtv.com/2023/08/15/back-school-proper-posture-classroom-learning/

A few simple reminders can make a big difference:

🪑 **Sit all the way back in the chair** instead of perching on the edge.
đź‘Ł **Keep feet supported** on the floor or on a footrest.
💻 **Bring screens up** so students aren’t constantly looking down.
🎒 **Use both backpack straps** and avoid carrying unnecessary weight.
🚶‍♀️ **Move often!** Even a quick stretch or walk between classes helps break up prolonged sitting.

The goal isn't perfect posture all day. **The goal is movement, variety, and creating a classroom setup that supports the body.**

Because when students are comfortable, they can spend less energy managing discomfort—and more energy learning. 📚

Here’s to a healthy, energized school year!

08/28/2026

**One of my favorite posture resets: the Standing Wall Chest Stretch. 🙌**

If you spend a lot of time at a computer, driving, or looking down at your phone, your chest muscles can gradually become tight and shortened. That can contribute to rounded shoulders and make it harder to maintain an upright posture.

The good news? You don’t need fancy equipment or 20 minutes on a mat.

Try this simple standing stretch:

👉 Stand next to a wall and place your palm and forearm against it, with your elbow around shoulder height.
👉 Gently rotate your body away from the wall until you feel a stretch across your chest and the front of your shoulder.
👉 Keep your shoulder relaxed—don’t force the stretch.
👉 Hold for 20–30 seconds, breathe normally, and switch sides.

**The key is consistency, not intensity.**

I love stretches like this because they’re easy to incorporate into your workday. You can do them between meetings, while waiting for your coffee, or anytime you notice yourself starting to collapse forward.

A few seconds of movement throughout the day can make a big difference in how your body feels—and how you hold yourself.

Dolly Parton passed away today at 80, and I can’t help but think about one thing that always stood out to me about her: ...
08/25/2026

Dolly Parton passed away today at 80, and I can’t help but think about one thing that always stood out to me about her: **the way she carried herself.** ❤️

Beyond the rhinestones, incredible voice, humor and unmistakable Dolly presence, she had something I notice immediately as a posture specialist:

She knew how to stand tall.

Look at photos and videos of Dolly throughout the decades. Her head was lifted, her chest was open, her shoulders beautifully positioned, and she had a strong, confident presence from head to toe.

Good posture isn’t about being stiff or simply “sitting up straight.” It’s about how you carry yourself through the world.

Dolly carried herself with confidence. She took up space. She stood tall — literally and figuratively.

And maybe that’s part of what made her presence so magnetic. You couldn’t help but notice her.

At 80, Dolly leaves behind an extraordinary legacy of music, generosity, humor, philanthropy and unapologetic self-expression.

Rest in peace, Dolly. 💕✨

07/24/2026

One of my absolute favorite posture exercises is the **Hip Crossover**—and I do it every single day.

Why? Because it's simple, feels amazing, and for many people it can provide almost immediate relief for lower back discomfort.

If you have a **pelvic imbalance** (where one side of your pelvis sits higher or rotates differently than the other), the muscles around your lower back are constantly trying to compensate. That extra tension can leave you feeling stiff, achy, or like your back just never relaxes.

The Hip Crossover is one of my go-to exercises because it helps encourage better pelvic alignment, releases built-up tension, and allows your lower back to move more naturally. For many people, they stand up afterward and immediately notice they feel looser and more balanced.

Of course, this isn't a one-size-fits-all solution—it's important to understand *why* your pelvis is out of alignment. But if a pelvic disparity is contributing to your lower back pain, this exercise can be a game changer.

It's one of the reasons I never skip it. Even on my busiest days, I make time for my Hip Crossovers.

Have you ever tried this exercise? I'd love to hear how it makes you feel!

One hip. Big difference.This before-and-after image shows a dropped hip improving through postural alignment therapy.Man...
07/22/2026

One hip. Big difference.

This before-and-after image shows a dropped hip improving through postural alignment therapy.

Many people live with one hip sitting lower than the other and have no idea it's contributing to their discomfort. A dropped hip can place uneven stress on the lower back, hips, knees, and even the feet. Over time, your body compensates for that imbalance, often leading to chronic pain and stiffness.

When we improve alignment, we're not just making someone stand straighter—we're helping the body move the way it was designed to. Restoring better hip alignment can:
✔️ Reduce lower back pain
✔️ Relieve hip discomfort
✔️ Improve balance and stability
✔️ Create more efficient movement
✔️ Decrease unnecessary wear and tear on the joints

The goal isn't perfection—it's giving your body the best possible foundation to function without constantly fighting against poor alignment.

Sometimes, a small change in posture creates a life-changing difference in how you feel.

Your feet are the foundation of your posture.When most people think about posture, they think about their shoulders, nec...
06/18/2026

Your feet are the foundation of your posture.

When most people think about posture, they think about their shoulders, neck, or back. But often, the story starts much lower.

Take a look at these before-and-after results. A change in foot position can influence alignment all the way up the kinetic chain—from the ankles and knees to the hips, pelvis, spine, and even the shoulders.

When the feet collapse inward, rotate outward, or don't provide a stable base of support, the rest of the body has to compensate. Over time, those compensations can contribute to discomfort, fatigue, and inefficient movement patterns.

The body is a connected system. Sometimes the solution to a knee, hip, or back issue starts by looking at what's happening at ground level.

At VerticAlign, we don't just look at where symptoms show up—we look at the entire chain of movement and alignment that may be contributing to them.

Strong posture starts from the ground up.

You can buy new chairs. New keyboards. New monitors.But if the complaints keep coming, the problem may not be the equipm...
06/15/2026

You can buy new chairs. New keyboards. New monitors.

But if the complaints keep coming, the problem may not be the equipment—it's the fit between the employee, the task, and the workstation.

Here are 5 signs your workplace needs an ergonomic assessment:
âś… Discomfort persists despite new equipment
âś… The same body parts keep showing up in injury reports
âś… Employees are creating their own workstation "fixes"
âś… Complaints are occurring across multiple departments
âś… No one is sure what's actually causing the problem

Effective ergonomics isn't just about equipment. It's about assessment, training, and creating solutions that fit the work being performed.

Stop guessing. Start assessing. DM with questions!

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