Posture Check

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  

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?


Poor Posture

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:

Good Posture  

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?


Poor Posture

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

What is Posture?
Exercises to help with maintaining good posture.
Some tips to help with posture.
Good posture can mean maintaining neutral position.

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