Posture & Bone Density

Join Ellie for an episode dissecting other modalities you might be trying (to feel better and heal your pain) and how she feels they fit (or don't fit) with posture. Ultimately, Ellie's opinion is that anything that makes you feel better, supported, listened to, relaxed etc is a good thing and it doesn't really matter what she says! However, there are times when Ellie knows people continue to do some things that actually don't help them, because an expert they have paid has told them to. In this case, don't waste your time!If you ever have any thoughts or questions about anything you'd like covered on 'Posture-lating' then please do get in touch with Ellie!Referenced Podcast EpisodesPosture & Other Exercise - https://podcasts.apple.com/gb/podcast/posture-lating-with-posture-ellie/id1811362460?i=1000724336366Benefits of Barefoot Shoes - https://podcasts.apple.com/gb/podcast/posture-lating-with-posture-ellie/id1811362460?i=1000726852816Posture as Trauma Protection - https://podcasts.apple.com/gb/podcast/posture-lating-with-posture-ellie/id1811362460?i=1000793186735Posture vs Physio Exercises - https://podcasts.apple.com/gb/podcast/posture-lating-with-posture-ellie/id1811362460?i=1000790878421Other Info- Free 7 Day Lazy Glutes Challenge - https://postureellie.myflodesk.com/lazygluteschallenge- Order my book ‘Posture Power’ - https://watkinspublishinglinks.com/posture-power- Start your one month free trial of The Posture Squad - https://posture-ellie.com/the-posture-squad- Website - posture-ellie.com- Substack - https://substack.com/@plantedposture- YouTube & Socials - @postureellieCredits for Intro theme: Life is Good 2 by Beat Mekanik, Source: Free Music Archive, License Type: CC BY

Join Ellie for a chat on all things posture and its role in improving your bone density. As you'll go onto learn, posture exercises themselves don't help specifically with improving bone density (they are gentle and low impact) BUT posture exercises indirectly help with improving bone density a lot. When your posture is imbalanced and your bones not held in alignment, not only do they wear away, but, due to this deterioration and pain, you'll start avoiding loading painful joints. When this starts to happen, those joints will run the risk of becoming brittle. Aligning your posture means your body will improve its fight with gravity and you'll improve your bone density.If you ever have any thoughts or questions about anything you'd like covered on 'Posture-lating' then please do get in touch with Ellie!PODCAST RECOMMENDATIONSEP 180 - What you need to know about bone 1: Your skeleton is an autobiographyhttps://podcasts.apple.com/gb/podcast/move-your-dna-with-katy-bowman/id894200695?i=1000706647216EP 181 - What you need to know about bone 2: It's not the mode, it's the loadhttps://podcasts.apple.com/gb/podcast/move-your-dna-with-katy-bowman/id894200695?i=1000710255654Other Info- Free 7 Day Lazy Glutes Challenge - https://postureellie.myflodesk.com/lazygluteschallenge- Order my book ‘Posture Power’ - https://watkinspublishinglinks.com/posture-power- Start your one month free trial of The Posture Squad - https://posture-ellie.com/the-posture-squad- Website - posture-ellie.com- Substack - https://substack.com/@plantedposture- YouTube & Socials - @postureellieCredits for Intro theme: Life is Good 2 by Beat Mekanik, Source: Free Music Archive, License Type: CC BY

Join Ellie for a (hopefully) comprehensive list on the various types of dramatic and sometimes scary things that can happen as your posture shifts. It's definitely not all relaxing and deep breathing, sometimes your body will have very weird responses to postural releases. All you need to remember is, if it's different to normal symptoms, it's a good thing!If you ever have any thoughts or questions about anything you'd like covered on 'Posture-lating' then please do get in touch with Ellie!Other Info- Free 7 Day Lazy Glutes Challenge - https://postureellie.myflodesk.com/lazygluteschallenge- Order my book ‘Posture Power’ - https://watkinspublishinglinks.com/posture-power- Start your one month free trial of The Posture Squad - https://posture-ellie.com/the-posture-squad- Website - posture-ellie.com- Substack - https://substack.com/@plantedposture- YouTube & Socials - @postureellieCredits for Intro theme: Life is Good 2 by Beat Mekanik, Source: Free Music Archive, License Type: CC BY

Join Ellie for a conversation on why she's happy she's got some new R arm/shoulder pain that has developed since following The Posture Protocol (our 6 month deep dive programme available to anyone in The Posture Squad). As her sticky R ribcage/waist area unlocks, her R arm has repositioned and now it's being held in a new position, causing discomfort.I also mention 'Unpeeling the Onion & Benjamin Button' (Episode from 18/08/25) and 'Postural Whack-a-Mole' (Episode from 06/04/25) if you'd like to listen to them too.If you ever have any thoughts or questions about anything you'd like covered on 'Posture-lating' then please do get in touch with Ellie!Other Info- Free 7 Day Lazy Glutes Challenge - https://postureellie.myflodesk.com/lazygluteschallenge- Order my book ‘Posture Power’ - https://watkinspublishinglinks.com/posture-power- Start your one month free trial of The Posture Squad - https://posture-ellie.com/the-posture-squad- Website - posture-ellie.com- Substack - https://substack.com/@plantedposture- YouTube & Socials - @postureellieCredits for Intro theme: Life is Good 2 by Beat Mekanik, Source: Free Music Archive, License Type: CC BY

Join Ellie for a conversation on how far the benefits of good posture stretch. Firstly, good posture is not about standing stiffly and tall, it's about moving each joint in your body well. This reduces aches and pains. On top of that, your posture is the home that all of you lives in and so it impacts all the other systems in your body too. Is your posture helping support your other systems? Or impacting their function?If you ever have any thoughts or questions about anything you'd like covered on 'Posture-lating' then please do get in touch with Ellie!Other Info- Free 7 Day Lazy Glutes Challenge - https://postureellie.myflodesk.com/lazygluteschallenge- Order my book ‘Posture Power’ - https://watkinspublishinglinks.com/posture-power- Start your one month free trial of The Posture Squad - https://posture-ellie.com/the-posture-squad- Website - posture-ellie.com- Substack - https://substack.com/@plantedposture- YouTube & Socials - @postureellieCredits for Intro theme: Life is Good 2 by Beat Mekanik, Source: Free Music Archive, License Type: CC BY

TRIGGER WARNING - In this episode, I talk upon the impact that trauma can subconsciously have on our body (putting us into a state of contraction to protect us). I briefly mention sexual abuse and accidents, but do not go into any detail.Join Ellie for a slightly heavier episode this time, where she discusses her thoughts on how trauma gets stuck in your body, how having a stuck body can cause a trauma response and the dramatic process of working trauma out of the body through posture exercises and releases. It's intense but very powerful stuff.BOOK RECOMMENDATIONSDr Gabor Mate - When the Body Says No (re. how stress manifests as disease)Dr Jagdeep Johal - Ease (easy read re. how trauma gets stuck in the body)Bessel Van Der Kolk - The Body Keeps the Score (not mentioned but also re. how trauma gets stuck in the body - this is much more heavy than Ease though)If you ever have any thoughts or questions about anything you'd like covered on 'Posture-lating' then please do get in touch with Ellie!Other Info- Free 7 Day Lazy Glutes Challenge - https://postureellie.myflodesk.com/lazygluteschallenge- Order my book ‘Posture Power’ - https://watkinspublishinglinks.com/posture-power- Start your one month free trial of The Posture Squad - https://posture-ellie.com/the-posture-squad- Website - posture-ellie.com- Substack - https://substack.com/@plantedposture- YouTube & Socials - @postureellieCredits for Intro theme: Life is Good 2 by Beat Mekanik, Source: Free Music Archive, License Type: CC BY

In this episode, we look at why driving a car is so bad for our posture and what we can do to help our posture whilst driving but, most importantly, what we can do to prepare our body before we go driving. The latter is always the best methodology when it comes to using posture to make your body more resilient to the activities you want to do.If you ever have any thoughts or questions about anything you'd like covered on 'Posture-lating' then please do get in touch with Ellie!Other Info- Free 7 Day Lazy Glutes Challenge - https://postureellie.myflodesk.com/lazygluteschallenge- Order my book ‘Posture Power’ - https://watkinspublishinglinks.com/posture-power- Start your one month free trial of The Posture Squad - https://posture-ellie.com/the-posture-squad- Website - posture-ellie.com- Substack - https://substack.com/@plantedposture- YouTube & Socials - @postureellieCredits for Intro theme: Life is Good 2 by Beat Mekanik, Source: Free Music Archive, License Type: CC BY

In this episode, I tackle a listen question regarding the difference between physiotherapy and posture exercises. Whilst the exercises themselves are often very similar (not always though), the main difference stems in the WHY behind their prescription. We posture therapists work off the premise that a painful part of the body is exhausted (not weak) and so that it's best to leave it alone, rather than trying to strengthen or stretch it out. So, for example, a physio might assign shoulder exercises to a painful shoulder, whereas a posture therapist will look everywhere else BUT the shoulder.If you ever have any thoughts or questions about anything you'd like covered on 'Posture-lating' then please do get in touch with Ellie!Other Info- Free 7 Day Lazy Glutes Challenge - https://postureellie.myflodesk.com/lazygluteschallenge- Order my book ‘Posture Power’ - https://watkinspublishinglinks.com/posture-power- Start your one month free trial of The Posture Squad - https://posture-ellie.com/the-posture-squad- Website - posture-ellie.com- Substack - https://substack.com/@plantedposture- YouTube & Socials - @postureellieCredits for Intro theme: Life is Good 2 by Beat Mekanik, Source: Free Music Archive, License Type: CC BY

In this episode, Ellie tackles the question "How do you know when you've restored full range of motion, once the pain has gone?" Ellie discusses what we mean by ROM, how chasing ROM (if a joint is painful) might be the wrong course of action and what sort of signs you're looking for from your body to indicate you still have ROM left to improve on.If you ever have any thoughts or questions about anything you'd like covered on 'Posture-lating' then please do get in touch with Ellie!Other Info- Free 7 Day Lazy Glutes Challenge - https://postureellie.myflodesk.com/lazygluteschallenge- Order my book ‘Posture Power’ - https://watkinspublishinglinks.com/posture-power- Start your one month free trial of The Posture Squad - https://posture-ellie.com/the-posture-squad- Website - posture-ellie.com- Substack - https://substack.com/@plantedposture- YouTube & Socials - @postureellieCredits for Intro theme: Life is Good 2 by Beat Mekanik, Source: Free Music Archive, License Type: CC BY

Join Ellie for the first proper episode of Season 2. She answers question from a Posture Squad member, "How to keep progressing with posture when you have a desk job?" and hopefully does it the topic justice.If you ever have any thoughts or questions about anything you'd like covered on 'Posture-lating' then please do get in touch with Ellie!Other Info- Free 7 Day Lazy Glutes Challenge - https://postureellie.myflodesk.com/lazygluteschallenge- Order my book ‘Posture Power’ - https://watkinspublishinglinks.com/posture-power- Start your one month free trial of The Posture Squad - https://posture-ellie.com/the-posture-squad- Website - posture-ellie.com- Substack - https://substack.com/@plantedposture- YouTube & Socials - @postureellieCredits for Intro theme: Life is Good 2 by Beat Mekanik, Source: Free Music Archive, License Type: CC BY