When Dr. Antti Rintanen (The Internet Doctor) contacted me about a contributing a guest post offering a physician’s perspective on the benefits of martial arts, I jumped at the chance…well, hopped, being mindful of my current Achilles tendon issue. Something we all could use help improving is our posture. In this article, Dr. Rintanen focuses on how your martial arts practice can improve your posture and in turn, other health concerns. There’s even a five-minute martial arts-inspired posture routine at the end you can try today.
This article is not a substitute for treatment from a licensed medical professional. If you would like to contribute a martial arts-related post, please see the guest writer guidelines here.
Enhancing Postural Health Through Martial Arts: A Doctor’s Perspective
By Dr. Antti Rintanen, MD, MSc
In today’s world, poor posture has quietly become a modern epidemic. Hours spent hunched over screens, commuting, and sitting at desks have made forward head posture, rounded shoulders, and anterior pelvic tilt the new normal. As a medical doctor—and a lifelong martial arts practitioner—I’ve seen firsthand how movement habits can either restore or degrade the body’s natural alignment.
I’ve spent years in both clinical settings and on the training mat, and I’m convinced that martial arts offer one of the most effective, sustainable approaches to improving posture and preventing injury. While many associate martial arts with high-impact combat or flashy kicks, their true strength lies in fostering balance, control, awareness, and resilience.
In this article, I’ll explore how martial arts practices—particularly those found in Taekwondo, Karate, and similar styles—can significantly improve postural health and prevent the kinds of injuries that creep up with age and daily wear.
What Is Posture—and Why It Matters
Posture refers to how we hold our bodies when sitting, standing, and moving. Ideal posture aligns the spine, shoulders, and pelvis in a way that minimizes stress on joints and muscles. Good posture reduces the risk of pain, improves breathing, and even influences mood and confidence.
Poor posture, on the other hand, is associated with:
- Chronic back and neck pain
- Shoulder impingement and joint strain
- Reduced lung capacity
- Tension headaches
- Fatigue and poor concentration
- Increased risk of injury during movement
Modern life doesn’t help. Most of us spend long hours seated or moving in repetitive ways that reinforce slouching and imbalance. Over time, this trains the body into a dysfunctional “default” state that leads to discomfort and, in many cases, avoidable injury.
The good news is that posture is changeable. The human body is adaptable, and with the right kind of movement and awareness, we can retrain ourselves into better alignment. That’s where martial arts come in.
How Martial Arts Rebuild Healthy Posture
When people think of martial arts, they often picture high kicks, sparring, and combat skills. But beneath the surface lies something more fundamental: a deep commitment to controlled, intentional movement. This, combined with mental focus and breath control, makes martial arts an ideal tool for postural rehabilitation.
Here are five ways martial arts improve posture:
1. Stance Work Builds Core Stability
Foundational stances—like the horse stance, front stance, or back stance—are essential to many martial arts. They require strength, balance, and spinal alignment. Holding these positions activates the deep stabilizing muscles of the abdomen and pelvis, improving core strength and spinal support.
A strong core is critical for posture. It helps you stand tall, move efficiently, and avoid slouching even when fatigued. Core stability focuses on maintaining neutral spinal alignment and optimal trunk position, which is essential for postural control [1].
2. Dynamic Movement Promotes Muscle Balance
Many workout routines isolate muscles, which can create imbalances. Martial arts involve fluid, full-body movements that engage multiple muscle groups across planes of motion. Kicks, blocks, and transitions between stances develop strength and flexibility symmetrically.
Over time, this leads to better joint stability and fewer compensatory patterns like leaning to one side or rounding the shoulders.
3. You Learn to “Stack” the Spine Naturally
Martial arts instructors often emphasize alignment cues: lift through the crown of the head, relax the shoulders, and keep the pelvis neutral. These teachings encourage the spine to stack properly from head to pelvis.
As you practice, these postural habits become automatic. Instead of forcing yourself to sit up straight, your body learns what alignment feels like—and returns to it naturally.
4. Martial Arts Enhance Proprioception (Body Awareness)
Proprioception is your ability to sense your body’s position in space. It plays a key role in maintaining balance and correcting posture unconsciously.
Practicing forms (kata or poomsae), sparring, and drills sharpens this awareness. With regular training, you become more attuned to subtle shifts in your alignment, which helps you correct posture throughout the day without thinking about it. Proprioceptive training has been shown to be effective in improving motor function and postural control [2].
5. Breath Control Reinforces Postural Muscles
Many martial arts integrate breathing into movement. Deep, diaphragmatic breathing supports spinal extension, calms the nervous system, and activates the deep core muscles. This breathing pattern helps reverse the hunched, shallow-chest breathing seen in many people with poor posture.
Better breathing equals better posture—and vice versa. Diaphragmatic breathing has been found to improve exercise capacity and respiratory function, which are beneficial for maintaining good posture [3].
Martial Arts for Adults: Especially Valuable in Midlife
You don’t need to be a teenager or black belt competitor to benefit from martial arts. In fact, midlife is one of the best times to start.
As we age, postural decline accelerates due to decreased activity, loss of muscle mass, and increased time spent seated. Martial arts provide a unique way to combat these trends with:
- Mobility: Controlled kicks and stance work restore joint flexibility
- Balance: Footwork improves stability and reduces fall risk
- Strength: Full-body movement builds lean muscle
- Cognitive challenge: Learning new techniques keeps the brain sharp
- Community: Group classes promote consistency and motivation
Many people in their 40s, 50s, and beyond report reduced pain, improved posture, and better energy levels after incorporating martial arts into their routines—even just once or twice a week. For instance, an exercise program consisting of basic Taekwondo movements has been demonstrated to be an effective means of posture correction [4].
A 5-Minute Posture Routine Inspired by Martial Arts
If you’re not ready to join a class yet, try this quick daily sequence based on martial arts fundamentals:
- Horse Stance Hold – 30 secondsFeet wide, knees bent, spine upright. Engage your core and breathe deeply.
- Slow Front Kicks – 10 per legLift your knee, extend your foot slowly, then return with control.
- Arm Circles and Shoulder Rolls – 20 seconds eachMobilize tight upper back and shoulders.
- Standing Spinal Twist – 10 repsRotate gently from the waist while keeping hips stable.
- Breathing Drill – 1–2 minutesInhale through the nose, expanding your belly. Exhale slowly through pursed lips.
Doing this daily can significantly improve body awareness, mobility, and alignment.
Final Thoughts: A Posture Practice with Purpose
In a world that pulls us down—physically and emotionally—martial arts teach us to rise.
Posture is more than how you stand. It’s how you carry yourself through life. Martial arts don’t just strengthen your back and core; they cultivate presence, discipline, and resilience. They offer a sense of progress and purpose that’s often missing from generic rehab exercises.
As a doctor and a martial artist, I’ve seen this transformation in my patients, in my training partners, and in myself. You don’t have to be an elite athlete. You just have to begin.
So whether you’re stepping onto the mat for the first time or rediscovering your practice after years away, know this: the path to better posture—and better health—might just start with a simple bow.
About the Author
Dr. Antti Rintanen is a Finnish medical doctor with a background in sports, engineering, and martial arts. He is the founder of The Internet Doctor, a platform that turns complex health science into practical strategies for everyday life. Dr. Rintanen specializes in musculoskeletal health, injury prevention, and lifestyle medicine, and believes that everyone deserves to move through life with strength and confidence.
References
[1] V. Akuthota and S. F. Nadler, “Core strengthening,” Archives of Physical Medicine and Rehabilitation, vol. 85, no. 3 Suppl 1, pp. S86–S92, 2004, https://pubmed.ncbi.nlm.nih.gov/
[2] A. Aman et al., “The effectiveness of proprioceptive training for improving motor function: a systematic review,” Frontiers in Human Neuroscience, vol. 9, p. 1075, 2015, https://pubmed.ncbi.nlm.nih.gov/
[3] H. Hamasaki, “Effects of Diaphragmatic Breathing on Health: A Narrative Review,” Medicines, vol. 7, no. 10, pp. 65, Oct. 2020, https://www.ncbi.nlm.nih.gov/
[4] S. Byun, C. An, M. Kim, and D. Han, “The effects of an exercise program consisting of Taekwondo basic movements on posture correction,” J. Phys. Ther. Sci., vol. 26, no. 10, pp. 1585–1588, 2014, https://www.jstage.jst.go.jp/
[5] A. Foskolou et al., “Abdominal breathing effect on postural stability and the respiratory muscles’ activation during body stances used in fitness modalities,” Biomechanics, vol. 2, no. 3, pp. 478–493, 2022, https://www.mdpi.com/
