Posture Assessment: How to Check Your Own Alignment
Why Assess Your Posture?
Understanding your posture helps you:
The Ideal Posture
From the side, a plumb line should pass through:
From the front/back:
Note: Perfect posture is rare. We're looking for significant deviations.
Self-Assessment Methods
Wall Test
Setup:
1. Stand with back against wall
2. Heels 2-4 inches from wall
3. Buttocks and shoulder blades touch wall
Check:
What it reveals:
Mirror Check (Front View)
Look for:
Photo Assessment (Side View)
Take a photo from the side, then check:
Head:
Shoulders:
Upper Back:
Low Back:
Pelvis:
Knees:
Common Postural Patterns
Upper Crossed Syndrome
Signs:
Tight: Pecs, upper traps, suboccipitals
Weak: Deep neck flexors, mid-back muscles
Lower Crossed Syndrome
Signs:
Tight: Hip flexors, low back
Weak: Abdominals, glutes
Sway Back
Signs:
Tight: Hamstrings, upper abdominals
Weak: Hip flexors, lower abdominals
Flat Back
Signs:
Tight: Hamstrings, abdominals
Weak: Hip flexors, low back extensors
What Your Findings Mean
Forward Head
Rounded Shoulders
Anterior Pelvic Tilt
Lateral Imbalances
Creating Your Posture Plan
Based on Your Findings:
Forward head + rounded shoulders:
1. Chin tucks: Multiple times daily
2. Chest stretches: Daily
3. Row exercises: 3x weekly
4. Thoracic extension: Daily
Anterior pelvic tilt:
1. Hip flexor stretches: Daily
2. Glute bridges: Daily
3. Dead bugs: Daily
4. Avoid prolonged sitting
Mixed pattern:
Limitations of Self-Assessment
Self-assessment is useful but limited:
When to see a professional:
The Bottom Line
Posture assessment:
1. Identifies patterns — Know what to address
2. Guides exercise selection — Target specific issues
3. Tracks progress — Re-assess over time
4. Has limitations — May need professional help
5. Leads to action — Assessment without exercise is useless
Check your posture, then do something about it.
Foundational Rehab uses posture assessment to customize programs.