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Posture Tests and Tips


Self-Test for Posture Problems: Use these tips to test for and correct
possible posture problems

The Wall Test

Stand with the back of your head touching the wall and your heels six inches from the baseboard. With your buttocks touching the wall, check the distance with your hand between your lower back and the wall, and your neck and the wall. If you can get within an inch or two at the low back and two inches at the neck, you are close to having excellent posture. If not, your posture may need professional attention to restore the normal curves of your spine.

The Mirror Test

Front view: Stand facing a full length mirror and check to see if:

  • your shoulders are level

  • your head is straight

  • the spaces between your arms and sides seem equal

  • your hips are level, your kneecaps face straight ahead

  • your ankles are straight


Side View:  It helps to have someone else observe you or even take some pictures.

  • Your head is not slumping down and your chin is parallel to the floor

  • Your ear is in line with your shoulder which is in line with your hip

  • There is no excessive forward curve in your lower back

  • Your abdomen is not protruding forward

Simple Posture Correction Tips

  • Keep your head erect, not slumping forward or backwards

  • Your chin should be parallel to the floor, not tilting up or down

  • Keep your chest up; you slump when you drop your chest and affects breathing

  • To improve keeping your chest up, practice abdominal breathing; also, exercises that strengthen the neck, upper back, shoulders and chest will greatly improve your ability to avoid chest slumping and inward shoulder rotation

  • Shoulders should be in line with your ears, not drooping forward or pulled back

  • To square off your shoulders and to avoid rounding, turn your shoulders inward then outward and try to find the mid-line; practice in front of a mirror

  • Try to keep your stomach wall firm; this takes lots of separate practice by performing pelvic tilts, abdominal crunches and core stability exercises

  • Your lower back should have a slightly forward curve (not too flat or not curved too much forward which creates a hollow back)

  • Your knees should not be locked straight; they should be slightly relaxed

Good posture is an essential component of your health and wellness. Stand up for good posture!

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