Posture Assessment Checklist

Poor posture develops gradually and often goes unnoticed until pain appears. Use this checklist — ideally standing in front of a mirror or filming yourself from the side — to identify imbalances and get targeted corrective exercises.

How to use: Stand naturally (don't try to "fix" your posture first) and check each item you currently have. A friend or side-view video makes this easier. Check the box if the issue applies to you.

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Head & Neck

Forward head posture — head protrudes in front of your shouldersCommon from phone/computer use; each inch forward adds ~10 lbs of strain

Chin tuck deficit — you can't easily flatten your chin without discomfortIndicates tight suboccipitals and weak deep neck flexors

Head tilt — your head consistently tilts left or rightMay indicate muscle imbalance or leg length discrepancy

Neck tension / frequent headaches at the base of skull

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Shoulders & Upper Back

Rounded shoulders — shoulders roll forward, palms face behind you at restClassic desk-worker pattern; tight pectorals pulling shoulders inward

Uneven shoulder height — one shoulder sits noticeably higherOften from carrying bags on one side or spinal curvature

Shoulder blade winging — shoulder blades flare out from the rib cage

Kyphosis (hunchback) — upper back curves excessively outwardCan be postural or structural; worsens with age if untreated

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Spine & Lower Back

Anterior pelvic tilt — lower back arches excessively, belly pushes forwardMost common postural dysfunction; tight hip flexors, weak glutes/core

Posterior pelvic tilt — pelvis tucks under, flat lower back, "butt tuck"Tight hamstrings, weak hip flexors; common in chronic sitters

Lateral pelvic shift — hips shift to one side when standingCan indicate leg length difference or hip abductor weakness

Lower back pain or stiffness, especially after prolonged sitting

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Hips & Core

Hip flexor tightness — can't stand fully upright after prolonged sittingIliopsoas shortening; major driver of anterior pelvic tilt

Weak core — abdomen protrudes even when you try to engage it

Trendelenburg sign — hip drops on one side when standing on one leg

Hip pain or clicking during movement

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Knees & Feet

Knee hyperextension — knees lock back past straight when standingShifts load onto ligaments instead of muscles

Knee valgus (knock knees) — knees cave inward, especially during movement

Overpronation — feet roll inward; inner arch collapses when standingCan cause chain reactions up through knees, hips, and back

Feet turned out excessively (duck feet) — more than 15–20° external rotationOften from tight external hip rotators or habit

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Seated & Workstation Posture

You slouch within minutes of sitting downIndicates core endurance deficit; chair height or desk height may be wrong

Monitor is below eye level — you look down at your screen

You cross your legs habitually when seated

You sit for more than 60 minutes without a movement break

Corrective Priorities

General posture reset routine (10 min/day):
1. Chin tucks — 3×10 reps
2. Wall angels — 3×10 reps
3. Hip flexor stretch — 60 sec each side
4. Glute bridges — 3×15 reps
5. Thoracic extension over foam roller — 60 sec
6. Deep neck flexor holds — 3×10 sec

Consistency over 6–8 weeks produces measurable improvement. Pair with correctives specific to your flagged issues above.

This checklist is for general education only. Structural spinal conditions (scoliosis, disc herniation, hyperkyphosis) require professional evaluation by a physical therapist, orthopedist, or chiropractor. Do not self-treat pain beyond mild discomfort.