Bad Posture – How to Fix Rounded Back Desk Posture

Bad Posture – How to Fix Rounded Back Desk Posture

Here’s a video of me showing you how to correct a kyphotic desk posture.

Likely the most commonly known variation of “bad posture” deals with a rounding of the thoracic spine (mid back). Kyphosis is very common in today’s world. Since so many are seated for extended periods, the body makes associations to the pattern of flexing the spine forward. This can happen directly because of how you sit, or it can be influenced by factors relating to an anterior pelvic shift. Either way, there’s still a lot of kyphosis going around in the world and it must be addressed if we expect to start moving better and pain free.

Hope you guys enjoy this tutorial. Please share it with anyone who has this problem.

Train intentionally, not habitually,


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  1. Pete May 30, 2016 at 11:55 am - Reply

    I have a couple of friends at the gym i’ve been meaning to help with their Kyphosis. I’ve been reluctant beacause they both have their head leaning too far forward. The rounded spine isin’t as bad as their head. I’ve told them to not squat with a barbell over their back because they’re placing it directly on top of their vertebrae. One of them already has neck pain.

    My question to you is, when a persons head is leaning too forward, is it dealt alone with your second tecnique shown on the video, or do you do something else to try and have them straighten their cervical spine?

  2. Ryan May 31, 2016 at 10:05 am - Reply

    Thanks Naudi. I enjoy surfing but I’ve found I get knots in the mid thoracic area very early into paddling. Interesting when you said this hyperextended posture doesn’t apply as that is almost exactly the posture people adopt when paddling on a surf board. I’ll get cracking with these exercises.

  3. T June 6, 2016 at 7:59 pm - Reply

    Awesome! Thank you!!

  4. casey robazza July 6, 2016 at 5:13 am - Reply

    yup thats me…….i will get on these…..btw ive encorporated alot of mysofascia release to my day and feel in control of my body tightness…..its quite amazing really….tks again for the great tips Naudi!

  5. Richard Nixon July 7, 2016 at 4:28 am - Reply

    Hey, thanks for time and effort, interesting video. However, what I never see are instructions on how to deal with a straight thoracic spine, a problem I suffer with. Do you have any instructions for this?

    Many thanks for your information and time bro.

    Rich uk

  6. Paul July 8, 2016 at 10:31 am - Reply

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    • Sue July 25, 2016 at 7:16 am - Reply

      I just checked it out (reviews/etc) and ordered one! Thanks!

  7. Col July 27, 2016 at 6:25 am - Reply

    THANK YOU!!!!!!!!!!!! As always, thank you for sharing so generously. As a trainer I deeply appreciate it, and as a person who has misalignment in her own body I really really appreicate it! All the very best for you and your team.

  8. Rachel August 3, 2016 at 9:50 pm - Reply

    Awesome, I hope I can correct my kyphosis. How about any videos on sacral lower back issues?

  9. Naudi October 4, 2016 at 3:06 am - Reply

    Can you tell my why kelly starret never shows anyone of his people moving outside the sagittal plane of motion. I can. This is not the same thing, even if you think it’s similar.

  10. Jonathan October 11, 2016 at 7:43 pm - Reply

    Thanks for the information. Unfortunately I have never had any medical schooling or anatomy classes so I don’t know most of the terms you just used. I guess I will rewatch with an encyclopedia open because you don’t explain where these parts of the body are and you just assume everybody knows what you are talking about.

  11. Josh Aldridge December 3, 2016 at 6:03 am - Reply

    Huge problem for me, I really appreciate you releasing this video!!

  12. Samuel smith December 25, 2016 at 6:51 pm - Reply

    I like your post about helping people with kyphotic posture. However some condition is not only about the daily habit but as well there most comfort posture due to pain and lack of general energy. Others are from the disease itself such as osteoporosis. Are you talking about in general way or some type of audience only? Is in it better to strengthen the lengthened muscle or just your idea of postural passive stretch in supine. I thought specifity is better to apply for this people. For example train there posture in upright posture instead of lying position. I thought the idea is strengthen the weak muscle and stretch the shortened muscle. Pls clarify your idea. Thank you!

  13. Barkha December 9, 2017 at 7:01 am - Reply

    Thanks a ton for all your contributions . Every thing that you say is worth many bitcoins or I should say priceless 🙂

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