Useful Tools

Welcome to the PostureDirect Useful Tools page!

I have tested each and every recommendation on this page. I know that they can help you with your posture!

Disclaimer: Please note that if you purchase a product from the links below, I will earn a small commission off the purchase (with no additional cost to you). This will help with the running costs of maintaining the website.

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These are essential. Here are the top 4 tools that I use every single day to make sure my posture is as good as it can be.

 1. Standing Desk (VariDesk)

2. Rumble Foam Roller

3. Lacrosse Ball

4. Body Back Buddy


Feeling stiff? These are the tools that I recommend to release any tight structures in the body. If you have read any of the blog posts, you would have noticed that I am huge on making sure our muscles are firstly released.

Who needs to pay for a massage when you can use these tools yourself instead!

Rumble Foam Roller

Most of you would have already heard of the foam roller. If not – they are essentially a cylindrical piece of foam which is used by rolling your body on top of a particular area. They come different firmness, sizes and surface grooves.

Champion Sports Lacrosse Ball

The lacrosse massage ball is similar to how the foam roller works. However, due to the shape and smaller size, it allows for more specific areas of the body to be released.

TriggerPoint Foam Massage Ball

For those of you who find the firm releases of the lacrosse ball too painful to tolerate, I would recommend using this type of massage ball instead. It is several degrees softer and much gentler on the body.

Yoga Wheel

Another great addition to your tools to help with your posture. This tool is useful to help loosen up and straighten your spine.

Body Back Buddy

This little beauty allows for pin-point area releases without the need to use your body weight to apply the direct pressure. Great for those tricky areas to reach.

Mobilisation wedge

A handy tool you lie on top of to help loosen up the joints in your spine. (… especially useful if you tend to have a hunchback posture!)

Muscle roller stick

With this release tool, you can give yourself a nice painful massage. I personally find it the most effective when I use it on my thigh muscles.

Ergonomic equipment:

So, what’s the best equipment to maintain good posture?

McKenzie® Lumbar Roll

If you find that your chair does not offer your lower back any support at all, the addition of a lumbar roll can make a significant difference to any back pain that you may have.

Varidesk  – Adjustable Standing Desk

Prolonged sitting is destroying your posture. With a height adjustable standing desk, it gives you the choice of sitting or standing whilst working on the computer.

Exercise equipment:

Exercise Stability Ball

A valuable addition to the resources page and a must have for everyone considering working on their core muscles.

You can even use it as an office chair if you wanted. (… just make sure you sit with good posture!)

Resistance bands

These elastic pieces of tubing are used to help strengthen your muscles.

There are used in a range of different exercises as mentioned throughout the blog.

Stretch band

Do you like to stretch?

Take your stretching game to a whole new level with the use of a stretch band

TRX suspension

Want to challenge your core and stability?

Well… the TRX suspension band is the way to go.

Vibram – VTrail

I love my minimalistic shoes! They force you to engage all of your foot muscles.

Finger strengthening bands

We use our hands and fingers every single day. That’s why it is important to make sure that they are strong!

Pain relief:

Pain sucks! If you are trying to relieve some of your pain, please consider using the following.

TENS machine

Applying Transcutaneous Electrical Nerve Stimulation (or TENS) to the area of your pain will help disrupt the painful nerve signals going to your brain. Great for a bit of symptomatic relief!

Neck Traction Device

This device is used for loosening up stiff neck joints and relieving any nerve symptoms.

44 thoughts on “Useful Tools”

    • Hey Kate,

      Yes – I can do that.

      In summary though, the 3 main areas of compression are:

      1. Between the scalenes
      2. Between 1st rib and clavicle
      3. Underneath pec minor tendon.

      If you can decompress these areas, you might be able to resolve your TOS. (But – I’ll see what I can do about writing a full blog post up !)


  1. Any chance you could write something about pes cavus? I have relentlessly tight calves with high arches (moderately high),

  2. Hi Mark,

    I have a narrow diameter smooth foam roller, and one with longer textured grooves, but nothing with an aggressive texture like the one featured in your post. Would you recommend that I get myself a rumble roller even though I already have these two less textured rollers, or am I set with them plus a lacrosse ball for deeper release?

    Many Thanks!

  3. Hi Mark,

    I really appreciate all these great free guides that you’ve published! I have most of the problems on your “common problems” page including forward neck, rounded shoulders, anterior pelvic tilt, hyperlordosis, and flat feet.

    I want to begin practicing all the exercises that you recommend for each but unfortunately I’m very short of time. Do any of the exercises overlap, and would I be able to shorten the sessions that I’m planning to do daily?

    Best wishes, Daniel

    • Hey Daniel,

      For sure there will be some over lap.

      But I would recommend you to do all of them to begin with just to see which exact exercises are the most beneficial for you.

      From here – you can start focus on a certain few.


  4. Mark,

    Can you give any advice to those with veikvubgry tight muscles? I have spastic muscles due to cerebral palsy and even some of the basic stretches are difficult. Especially those involving muscles below the hips.

  5. Hi, Mark. I am new to your site having been referred by my massage therapist. Do you have any suggestions for the following problems: bow-legged with the right leg having an external rotation, right knee abduction and right foot supinating. My left leg is mostly straight. Thank you.

  6. Hi Mark!

    I am a personal trainer at the moment and I am working on getting registered as a Kinesiologist as I graduated a year ago now so this is a valuable resource.

    I am a huge fan of your site and I really like the fact that everything you post has a great explanation behind it, its far more informative than some other blogs/sites that I read which just tell you what to do and not explain the reasoning.

    Keep up the great work! Very Refreshing.



  7. Hey mark do you have a program I can buy? I have forward head pasture and rounded shoulder that I think could lead to kyphosis so I want go tackle the issue now!! Thanks

  8. Hi Mark – thanks for your excellent site. I am having a lot of low back muscle tightness due to flat back syndrome. (loss of lumbar curve). From your site, I read that strengthening erector spinae with bird-dog etc is recommended. But for me, these are the muscles that a constantly super tight and hurting. I assume they are chronically overstretched due to flat back, posterior pelvis tilt etc. When I try to strengthen them they just get even more tight.

    What would be your specific recommendation for this type of situation? Especially treatment that for paraspinals that I can use prior to starting a paraspinal strengthening program.

    • Hey David,

      Instead of targeting the erectors first, you might get more benefit from stretching the muscles pulling you into a flat back. (eg. abdominals, hamstrings, glutes)

      From here – perhaps learning to control your pelvis would be the next step. You can try pelvic tilts in 4 point kneel.

      For more exercises, Check out this link: How to fix Flat back posture.


  9. Hi Mark,
    I have two issues –
    1. Neck – I can turn my head left or right, but at the ~90degrees, my neck muscle((over the shoulder/next to the ear) seems to feel constrained. No shooting pain, but just restriction and slight tolerable pain. Worse in the morning, improves over the day but never goes away.

    2. Muscles on the right rear (posterior?) feel pain when I lift my right arm. As I go through the motion of lifting my arm up (shoulder touching the ear motion) I also feel (muscular?) pain close to my deltoids and biceps. Again more of a restrictive type of pain+strain. I used the lacrosse type of ball to myofascial (sp?) treatment under and right of my right shoulder blade where I feel this muscular sensitivity. My motion becomes a bit better, and pain reduces, but then it comes back the next day or after the effect seems to diminish.
    Can you please suggest a sure way of fixing these two (separate?) issues?

    • Hi Hitten,

      1. Is the pain on the same side that you rotate your head to? or is it on the other side?

      2. Can you locate the exact pain area on an image so that I can see where you are having your issues.


    • Hey James,

      Great for the short term. It helps serve as a reminder to maintain your posture.

      Not so great in the long term. You don’t want your muscles relying on it!


  10. Hi mark i do have high right hip and lower /dropped left hip. this may be the caused of one sided sleep positioning. and maybe because of aging too. I only noticed this imbalance when one time i ride in a public utility vehicle when i was about to alight i suddenly felt the pain in my lower back and from them on when i check on the mirror i noticed this. And the pain is unbearable. My question is will this pain goes away once i successfully follow by heart the exercise therapy. What would you recommend for pain relief. thanks

  11. Hi There Mark,
    Do you do on-line consultations? I’d love to buy an hour of your time for my 21 year-old son who seems to have a painful scapular winging issue. Please just let me know – thanks! -Paul Buchanan

  12. re massage : some years ago I was in physical therapy. I was given a massager Acuvibe 6002A . It allows you to focus on the trigger points and its long wand allows you to reach all areas in your back. I highly recommend it!
    I have a pain in my shoulder blade and your exercises are helping me greatly. Thank you!!!

    • Hey Alicia,

      Great to hear your shoulder blade pain is getting better with the exercises.

      And thanks for the recommendation of the massage device. I will check it out for sure!



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