Self-Test for Posture Problems
The following tests will help you determine your posture status:
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:
1. your shoulders are level
2. your head is straight. Look at the bottom of your ear lobes.
3. the spaces between your arms and sides seem equal and your arms rest at your sides.
4. your hips are level, your kneecaps face straight ahead
5. your ankles are straight. Your feet are pointing straight ahead.
(Side View) This is much easier to do with the help of another or by taking a photo. Check for the following:
1. head is erect, not slumping forward or backwards
2. chin is parallel to the floor, not tilting up or down
3. shoulders are in line with ears, not drooping forward or pulled back
4. stomach is flat
5. knees are straight
6. lower back has a slightly forward curve (not too flat or not curved too much forward, creating a hollow back).
What does perfect posture look like?
Your head, chest, hips and feet are in a straight line.
From the side, you can easily see the three natural curves in your back;
From the front, your shoulders, hips and knees are of equal height;
Your head is held straight, not tilted or turned to one side;
From the back, the little bumps on your spine should be in a straight line down the center of your back as you stand and when you bend over.
Obviously, no one spends all day in this position. But, if you naturally assume a relaxed standing posture, you will carry yourself in a more balanced position and with less stress in your other activities and better overall nerve function.