Constantly slumping over in an office chair? Work bag throwing your spine out of whack? Neck and shoulders rounded from the weight of the world? Sometimes fixing poor posture feels like an unattainable goal. But according to former ballerinas, standing straighter isn’t as impossible as it sometimes seems.

“After years of dancing in my youth, followed by teaching barre and Pilates, I learned one thing: presence doesn’t come from a rigid, frozen posture,” explains Nathalie Errandonea, founder of the NRG Barrebody method. “Presence comes more from body awareness than from physical perfection. A body that is aligned, mobile and mindful gives the impression of being fully present, grounded, and at ease.”

Below, Errandonea and Issi Daniella, a former ballerina who has more than 10 years’ worth of experience teaching everything from calisthenics to yoga and meditation, share their top tips on how to improve posture.

Keep your back strong and mobile

“Especially if you are sedentary, keeping your back mobile and strong is so important to maintaining a correctly aligned position,” explains Daniella. “A huge emphasis of ballet training is building the musculature of the back as a whole, and little exercises every day can go a long way.” For beginners, she suggests starting with at least 10 head tilts (which is when you gently turn head left and right), 10 head nods (looking up and down), and 10 cat cow stretches a day.

Imagine an invisible string, or a Modigliani portrait

“Imagine an invisible string pulling you upward from the top of your head. Think tall and light,” says Daniella. “Start with your gaze: eyes on the horizon, chin parallel to the ground. Think of those portraits by Modigliani where the neck appears naturally elongated, as if the entire silhouette were stretched upward. That’s the feeling to aim for: a long neck, a relaxed nape, and an aligned chin. Avoid looking at your feet or constantly lowering your head,” adds Errandonea.

Relax your shoulders

“When you’re stressed, your shoulders immediately rise. Don’t try to pull them forcefully back. Instead, think: heavy shoulders, long neck. Imagine your shoulder blades gently sliding downward,” advises Errandonea, adding that consciously exhaling can help you release stress in your shoulders. “Think of your exhale as a ‘reset’ button. As you exhale, relax your jaw, shoulders, and ribs, while maintaining your core alignment. This creates space without causing you to slump.”

Ground your feet

“Good posture starts with the ground. Before entering a room, become aware of three points of contact under each foot: the heel, the base of the big toe, and the base of the little toe. Distribute your weight evenly across these three points. This simple grounding immediately enhances your sense of stability and prevents you from ‘floating’ as you move,” says Errandonea. Her barre-inspired tip? “Imagine that your feet are your roots. Even when you’re standing still, feel the floor beneath you and grow upward. The more firmly your feet are anchored, the more your silhouette can lengthen.”

Engage your core

“An engaged core provides stability, but core engagement doesn’t mean you have to suck in your stomach all the time. Instead, imagine that your waist is supported by an invisible belt. As you exhale, gently feel your deep abdominal muscles engage, without blocking your breath. The goal: to be supported, not tense,” explains Errandonea. Daniella agrees, adding that weaving exercises like high and side planks into your routine are simple ways to strengthen your core at home.

Let your arms move naturally

Inspired by her time as a dancer, Errandonea stresses that limbs should be kept loose and fluid. “This is a detail we don’t think about enough: stiff arms can immediately give the impression of tension. When you walk, let them move naturally with your body. And when you’re standing still, avoid pressing them against your body or crossing them automatically.”