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The best way to do a posture check
is to have a thorough postural evaluation by a physical therapist. To
check for normal curves of the spine, stand with your back to a wall,
heels about three inches from the wall. Place one hand behind your
neck, with the back of the hand against the wall, and the other hand
behind your lower back with the palm against the wall. If there is
excessive space between your back and the wall, such that you can
easily move your hands forward and back more than one inch, some
adjustment in your posture may be necessary to restore the normal
curves of your spine.
To do a quick posture check from the front, stand directly in front of a full-length mirror and answer the following questions:
Good
Posture
Poor
Posture
Is your head held straight? |
Is your head tilted to one side or the other? |
Are your shoulders level? |
Is one shoulder lower than the other? |
Are the spaces between your arms and sides equal? |
Are the spaces unequal? |
Are your hips level? |
Is one hip higher than the other? |
Do your knee caps face straight ahead? |
Do either of your knees turn in or out?
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Are your ankles straight? |
Do your ankles roll in so that your weight is on the inside of your feet? |
To do a quick posture check from the side, have a friend photograph you in this position
and to evaluate the photograph by answering the following questions:
Good
Posture
Poor
Posture
Is your head held erect? |
Does your head slump forward? |
Is your chin parallel to the floor? |
Does your chin tilt up with the head held back? |
Are your shoulders in line with your ears? |
Are your shoulders dropped forward or pulled back? |
Is your chest held moderately elevated and the upper back erect? |
Is your chest sunken in and your upper back rounded? |
Is your abdominal wall flat? |
Does your abdomen sag? |
Does your lower back appear to have a slight forward curve? |
Is your lower back too flat or does it curve forward into a hollow back? |
Are your knees straight? |
Do your knees bend forward or are they thrown backward into a locked position? |
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