Poor posture distorts the body's proper vertical alignment and the back's natural curves. Good posture only has one appearance, but poor posture comes in many unattractive styles.
- Slouched Posture - head is forward, upper back round (kyphosis), lower back arched (lordosis)
- Military Posture - head pulled back slightly, shoulder blades slightly "winged", lower back arched (lordosis), knees locked
- Slumped Sitting Posture - head forward, rounded shoulders, excessive thoracic curve
The best way to check your posture is to receive a thorough postural evaluation from a physical therapist. Physical therapists have special skills to evaluate and treat postural problems. To determine if a professional evaluation may be necessary, you can evaluate your own posture to some degree. For this you need a wall and a full length mirror.
To check for normal curves of the spine:
Stand with your back to the wall, heels about three inches from the wall. Place one hand behind your heck, with the back of the hand against the wall, and the other hand behind your low 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 check your posture from a front view:
Stand directly in front of a full-length mirror and answer the below 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 kneecaps face straight ahead? |
Do either of your knees turn in or out? |
| Are your ankles straight? |
Do your ankles roll in so that your weight is on the inside of your feet? |
To check your posture from a side view:
The best way to check your posture from a side view is to have a friend photograph you in this position and to evaluate the photograph by answering the below questions.
| Good Posture |
Poor Posture |
| Is your head help erect? |
Does your head slump forward? |
| Is your chin parallel to the floor? |
Does your chin tilt up with the head help back? |
| Are your shoulders in line with your ears? |
Are your shoulders drooped 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 (tummy) flat? |
Does your abdomen sag? |
| Does your lower back appear to have a slight forward curve? |
Is your lower back too flat (no gentle curve) 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? |
*Sourced from: American Physical Therapy Association (www.APTA.org). "The Secret of GOOD POSTURE. A Physical Therapist's Perspective." 20M/08-07/PR-9