Assessing your posture takes place from two planes; the back and the side. In each plane there are several factors to assess. More complicated methods of assessing your posture do exist, but the following is an easy to complete, easy to correct posture assessment. Firstly, an oversimplified version, a ‘fit in your wallet’ postural assessment that takes only seconds to complete. Viewing the body from the side your ears, shoulders, hips, wrists, knees and ankles should all run along one vertical line.
By breaking the body down into different segments, we are able to assess each individually. We can they prescribe corrections for each of the imbalances. In addition to the basic vertical line test I have just described, there are a series of posture measures to examine.
Throughout this assessment, two options will be given, one indicating good posture, and one indicating poor posture. The good postural measure will always be given first, followed by the poor measure. For example, for shoulder height, the shoulders will either be level, or one will be higher than the other. If one shoulder is higher, you should make a note of this, allowing you to construct a ‘to do’ list of postural correction.
We will begin with the back of the body, using either a photograph, or a partner to make the assessment. Remember to make a note of every poor postural outcome you measure.
- Is the head erect, or is it slightly tilted to one side?
- Are the shoulders level, or is one higher than the other?
- Does the spine run in a straight vertical line, or does it curve to one side?
- Are the hips level, or is one higher than the other?
- Do the feet point forward, or are they turned outwards?
- Do the feet have a natural arch, or is the arch reduced with ‘flat feet’?
- Are the inside borders of the shoulder blades parallel, or do they ‘wing’ outwards?
- Are the shoulder blades pulled down and relaxed, or are they shrugged upwards towards the ears?
This completes the assessment from the back of the body. The remainder of the measures will be taken from the side of the body. Remember to make a note of any negative postural measures.
- Is the head erect with the chin tucked in, or is it pushed forward with the chin jutting out?
- Is the chest elevated and pulled upwards, or is it sunken and depressed?
- Are the shoulders centered in the midpoint of the body, or are they rounded and pulled forwards?
- Does the upper back have a normal slight curve, or is it rounded?
- Is the trunk erect and vertical, or is it inclined backwards?
- Is the abdomen flat, or is it protruding forwards?
- Is there a normal slight curve in the lower back, or is there a pronounced hollow?
- Is there a normal slight curve in the lower back, or is the back flat?
- Do the palms face inwards, with the hands next to the body, or do they face back with the hands to the front of the body?
This completes the full postural assessment. You should now have a list of postural measures which need correcting. You will need this list when I discuss the ways to correct each imbalance. It is common for multiple imbalances to exist, as changes in one area of your posture will directly affect other areas.
