What are postural muscles?

Do you ever wonder why certain areas of your body ache or become stiff after sitting for prolonged hours? You could blame it on Uncle Jim’s uncomfortable couch or a lack of stretching, but have you considered the role of postural muscles in your discomfort?

Postural muscles are an essential group of muscles that keep our bodies upright and maintain proper posture. Without them, we would look like deflated balloons lying on the ground.


These magnificent postural heroes can be found all over our bodies, from our feet to our neck. They are classified based on their location in the body:

Anterior Postural Muscle Group

The anterior postural muscle group is located at the front of our bodies and consists of:
– Rectus abdominis (the beloved six-pack)
– External oblique
– Internal oblique
– Transverse abdominis

Posterior Postural Muscle Group

The posterior postural muscle group is located at the back side (duh!) and consists of:
– Erector Spinae (back gainzzz baby!)
– Multifidus (Not a fancy Starbucks drink – sorry)
– Semispinalis
– Rotatores

Lateral and Anterolateral Pelvic Muscles

Located around your hip bone area aka pelvis! Made up by three main groups (just when you thought there were only two)
1. Hip Abductors (come on Barbie let’s go party)
2. Hip Adductors (who let this person out to write)
3. Quadratus Lumborum (sounds like Harry Potter spell)

Now that we’ve covered some anatomy basics let’s get down to business…


Why do these fundamental fit friends matter so much anyway? Let’s break down each major musculature group’s functionality briefly:

Anterior Postural Muscle Group

  • Rectus abdominis – keeps the body upright, assists in breathing and provides support to vital organs.
  • External oblique – helps bend the spine, rotate our torsos, and provide stability during movements.
  • Internal oblique – works with external obliques but also responsible for compressing intra-abdominal contents..
  • Transverse abdominis – helps establish core strength and contributes towards maintaining posture.

Posterior Postural Muscle Group

  • Erector Spinae – a group of three muscles that help straighten your back after you’ve been hunched over or lying down (sorry couch potatoes).
  • Multifidus muscular fibers stabilize vertebrae (sounds like superhero thing), which provides postural integrity or spinal support to withstand lifting weights etc.
  • Semispinalis muscle aids neck extension
    and lateral flexion
    and rotation… Essentially it makes sure You can shake it off just as well as Taylor Swift
    -Rotatores muscle rotates the spine and maintains proper posture—no slumpin’ folks!

Lateral and Anterolateral Pelvic Muscles

-The Hip Abductors are responsible for balance while walking running jogging or kicking like Beckham.
-The hip adductors bring those legs together. With these strong gems on your side–you’ll never lose a sack race again!
The Quadratus Lumborum will work hard (so say bye bye now) at stabilizing lumbar spine aka lower back as well

Common issues

Posture is something we all should be conscious about—especially if you’re reading this right before bed AGAIN trust me its bad news bears! Proper alignment allows us our full range of motion without so much unnecessary tension in certain areas…

However, when we sit with poor posture leading toward dysfunctionality know these warriors fatigue overtime.^♀️

Here are some common complaints you may have in the postural areas around your body:

  1. Posterior neck tension and stiffness (no, you don’t look like a dinosaur)
  2. Lower back pain or stiffness (too much couch potatoing anyone?)
  3. Anterior hip tightness or discomfort (saddle sores not just for cowboys anymore!)
  4. ⚡👈 Shin splints from running 💪

If any of these situations sound familiar (don’t worry it’s more common than Instagram influencers using #ad), then focus on strengthening those specific muscle groups consistently over time ESPECIALLY posture training movements!


Let’s take a moment to discuss which exercises can help improve our posture:

Strengthening Your Anterior Core

  • The classic plank exercise – this targets transverse abdominus and entire core group effectively!
  • Scissor kicks – work your lower abs with pelvic stabilization.
  • Crunches! “in case you’re bored with planking”

Boosting Your Posterior Chain Workouts

-Kettle-bell swings dramatically improve posterior chain activation paired well along w Deadlifts / pull-ups/ chin ups too.

Hitting Hip Abductors and Adductors

-Cable kickback – set up cable machine readjust”stripper pole references unnecessary here 🕺” height at ankle level attach cuff extend leg making sure hips do not shift position… keep control if reps are high enough one side will feel heavier trust us!”
-Lateral Lunges gives some attention to glute medius… whaaaatt whose that?? lateral aspect of hip area

Soundtrack inspiration Bruno Mars “Shall we chag?” now add a lunge.

Now having read all about what they are, their functions ,we should acknowledge how important is maintaining rapport between the functionalities since these muscles interrelate !

Know guess what folks we have arrived!


Postural muscles serve vital functions in maintaining proper alignment and posture throughout the body. Without them, our spines would fall apart( metaphorically speaking). Remember that bad seating habits can damage these critical support systems over time. Keep working on quick exercises with long-term impact to keep your postural muscles operating at their best – don’t wait for a major problem!

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