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:
Is your head held straight?
Are your shoulders level?
Are the spaces between your arms and sides equal?
Are your hips level?
Do your knee caps face straight ahead?
Are your ankles straight?
Is your head tilted to one side or the other?
Is one shoulder lower than the other?
Are the spaces unequal?
Is one hip higher than the other?
Do either of your knees turn in or out?
Do your ankles roll in so that your weight is on the inside of your feet?
To do a quick check of your posture from the side, have a friend photograph you in this position and to evaluate the photograph by answering the following questions:
Is your head held erect?
Is your chin parallel to the floor?
Are your shoulders in line with your ears?
Is your chest held moderately elevated and the upper back erect?
Is your abdominal wall flat?
Does your lower back appear to have a slight forward curve?
Are your knees straight?
Does your head slump forward?
Does your chin tilt up with the head held back?
Are your shoulders dropped forward or pulled back?
Is your chest sunken in and your upper back rounded?
Does your abdomen sag?
Is your lower back too flat or does it curve forward into a hollow back?
Do your knees bend forward or are they thrown backward into a locked position?
More Information on Posture