University of Idaho - I Banner
A student works at a computer


U of I's web-based retention and advising tool provides an efficient way to guide and support students on their road to graduation. Login to VandalStar.

U of I Study: Improve Balance by Lightening Up about Posture

March 24, 2020

MOSCOW, Idaho — March 24, 2020 — Your parents told you to sit up straight. Your fitness trainer tells you to engage your core. Turns out it might be bad advice — and it could inadvertently increase the risk of falls in older adults.

Researchers in the Mind and Movement Lab in the University of Idaho’s College of Letters, Arts and Social Sciences found that when older adults thought about posture as effortful, they had worse balance than when they stood in a relaxed way. In contrast, participants had the best balance when they thought about “lightening up” into length.

“The most common ways of thinking about posture suggest that we are weak and need to ‘engage our core’ or tighten abdominal muscles to pull up into length,” said Rajal Cohen, lead researcher and associate professor in U of I’s Department of Psychology and Communication Studies. “But we found that thinking of upright posture as inherently effortful may actually make balance worse.”

Researchers instead turned to an idea from a mind-body practice called the Alexander technique, which uses embodied mindfulness practices to reduce accumulated tension in the body and help individuals develop more efficient movement and posture habits. A key idea in the Alexander technique is that instead of “pulling themselves down,” people can learn to “lighten up” into length.

Based on this study’s findings, published March 24, in the journal “Innovations in Aging,”lightening up is a better approach to posture than pulling up, at least when it comes to balance in older adults.

The study had participants try out effortful, light and relaxed posture instructions while standing on a foam mat on one leg. Based on recordings from the participant’s muscles and on self-reports, the participants worked much harder when applying the effortful posture instructions, but their balance was actually better during light instructions.

“Our ultimate aim in this study is to help prevent falls in older adults,” Cohen said. “Older adults are at a higher risk for falls, and the consequences of falling can be very bad, in terms of injuries and financial cost and even fatalities. Our results suggest that common, effortful ways of thinking about posture can actually make our balance worse and increase the risk of falling.”

The study has implications for fitness trainers, rehabilitation professionals and movement teachers, who often cue posture as part of treatment or classes. By using effortful posture cues like “stand up straight,” “engage your core,” or “pull yourself up to your full height,” such practitioners may be unintentionally affecting their clients’ balance in a negative way. By instead using “lighten up” posture cues, therapists and movement teachers can facilitate better balance, at least in older adults.

“Posture still seems to matter,” Cohen said, “but we could do ourselves and our clients a favor by lightening up about it.”

The project was funded under National Institute of General Medical Sciences grant U54GM104944. The total funding is $3,955,217, of which 100% is the federal share.

Diagram caption: New research explores how different postural intentions affect balance in older adults. From left to right: “relaxed,” “effortful” and “light” postural intentions. Illustration by Timothy W. Cacciatore.

Media Contacts

Rajal G. Cohen
Associate Professor, Department of Psychology & Communication Studies
Director, Mind in Movement Laboratory

Kathy Foss
Marketing and Communications Manager
College of Letters, Arts and Social Sciences   

New research explores how different postural intentions affect balance in older adults. From left to right: “relaxed,” “effortful” and “light” postural intentions. Illustration by Timothy W. Cacciatore.

About the University of Idaho

The University of Idaho, home of the Vandals, is Idaho’s land-grant, national research university. From its residential campus in Moscow, U of I serves the state of Idaho through educational centers in Boise, Coeur d’Alene and Idaho Falls, nine research and Extension centers, plus Extension offices in 42 counties. Home to nearly 12,000 students statewide, U of I is a leader in student-centered learning and excels at interdisciplinary research, service to businesses and communities, and in advancing diversity, citizenship and global outreach. U of I competes in the Big Sky and Western Athletic conferences. Learn more at