What is good posture

Back pain can range from a muscle aching to a shooting, burning or stabbing sensation. In addition, the pain may radiate down your leg or worsen with bending, twisting, lifting, standing or walking.

Researched Options

Let us help you with researched food and exercise options.

Jackson Sayers, B.Sc. (Kinesiology), discusses standing posture strength exercises.

Video Quiz

Test your knowledge by answering the following questions:


Proper posture benefits your whole body, not just your spine.

Proper posture helps keep your muscles, bones, joints and ligaments aligned. It prevents compression of your organs and relieves back pain.

Good posture may have a positive effect on mental health.

Research conducted by San Francisco State University revealed that good posture improved mood and energy levels in study participants. A study by Harvard University found that sitting up straight improved symptoms of depression, anxiety and stress.

Your choice of footwear has nothing to do with posture.

Wearing supportive footwear can help improve posture, stability and balance.

Poor posture doesn't have any negative long-term effects.

Over time, poor posture can lead to chronic back pain and change the anatomical characteristics of the spine, constricting nerves and blood vessels.

Proper posture may help prevent the onset of arthritis.

Poor posture can damage joint surfaces such as the hip or knee over time. Proper posture can help avoid this, which may prevent the onset of arthritis.
(Answer all questions to activate)

Jackson Sayers, B.Sc. (Kinesiology), discusses Posture Strengthening Exercise

Jackson Sayers, B.Sc. (Kinesiology), discusses the philosophy on how to manage getting exercise regularly.

Philosophy on How to Exercise Regularly

From a pure philosophical standpoint, exercise is something that needs to be done.

The questions turns into how often we do it, with what kind of regularity, with what kind of intensity and that seems to be the number one focal question that we have in society.

We all think that exercise is a good thing, we all know that we need to do it. It really boils down to how much do you do and when do you do it. You ask a local athletic Therapist to help you .

My consistency over time has been is that I believe in that we should be working out on a regular basis. My normal workout is anywhere between 30 and 45 minutes, and it’s anywhere between five and six days a week.

What I’ve learned about the body over 35 years is that in any given month we can go through a cycle of having lots of energy to having very little energy. We can go through a cycle of having lots of energy to having very little energy, and what my consistency has been over time is starting to recognize those simple patterns. You could see a local Person Trainer 

I call them waves, I might have a wave of energy for anywhere between six and ten days, and then I’ll go down to a phase of three to four days where I have no energy. But what I’ve learned over time is that if I’m consistent and I listen to the body, my consistency becomes much greater.

Presenter: Mr. Jackson Sayers, Kinesiologist, Vancouver, BC

Local Practitioners: Kinesiologist

Stretching Philosophy

The whole concept of flexibility today is evolving.

What we generally thought of as being right 10 years ago is now probably wrong. I started stretching when I was 13 and being close to 50 now I can say that I’ve probably learned a little bit about stretching.

In the late 90s I had a flexibility business where 10 hours a day all I did was stretch people, and I came to the conclusion very, very quickly that a tight muscle – in order for it to change – it wasn’t going to necessarily change through stretching.

What it was going to change through was getting stronger. The concept that a tight muscle is actually a weak muscle became even more relevant to me. So while I stretch every day, what I focus on now is somewhat different than what I did 20 years ago.

What I focus on now is almost doing a small isometric when I’m stretching. It’s taking that very tight, sore part of the muscle and it’s injecting a little bit of strength into it; it’s contracting it.

It’s almost like protecting it in a sense, so that we don’t rip it or tear it while doing a stretch. So what we’re going to focus on is flexibility component in this library.

What we’re going to be thinking about is not so much are we going to pull a muscle or are we going to do that on a repeatable basis every day. We’re going to think about how can we get that muscle stronger.

Presenter: Mr. Jackson Sayers, Kinesiologist, Vancouver, BC

Local Practitioners: Kinesiologist

Local Kinesiologist

Ryan Wight

Ryan Wight

Stoney Creek, ON
Mr. Tim Battaglia

Mr. Tim Battaglia

EMBA Candidate
Hamilton, ON
Mr. Jeff Ransome

Mr. Jeff Ransome

Mississauga, ON
Megan Grantham

Megan Grantham

Toronto, ON

Smart Food Now

Smart Food Now

QA Chat
Ask us a health question on
diagnosis/treatment options...