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How to Check Your Posture


The Wall Stand Posture Test is an easy way to check if your posture is supporting your body. Make it a habit to do this regularly to help you remember how good posture feels.

What is good posture?

The spine has four natural curves- neck, mid back, low back and tailbone. Correct posture should maintain the shape of these curves to keep the body in balance.

From the front, your head should be centred over your feet, your shoulders level and your arms evenly spaced from your body. 

From the side, there should be a straight line from the ear, shoulder, hip and ankle.

Why have good posture?

  • Spinal Health. Poor posture can lead to back and neck pain, strained muscles, tension and soreness. Eventually , it can lead to abnormal spinal curves.
  • More Energy. Muscles have to work harder with poor posture and this can make you feel tired.
  • Breathe Better. Slouching can compress the chest and limit lung capacity resulting in shallow breathing and breathlessness. 

The Wall Stand Posture Test

Step One. Stand tall against the wall with your heels, bottom, shoulder blades and head touching the wall.

Step Two. Tuck your chin in while your head touches the wall.

Step Three. While maintaining this body alignment, go for a one minute walk.

How does it feel? Does it feel normal? Or does it feel strange? The stranger it feels, the more out of alignment your posture is.

Celebrate your Posture

1. Making small changes can really help to balance your posture.

2. Regular movement is better than perfect posture.

3. Do the Wall Stand Posture Test weekly (or whenever you can) to learn what good posture feels like for you.

Dr Cristina Rodes is a chiropractor, researcher, author, mother and host of Back Chat. She has recently celebrated 36 years as a clinical chiropractor. She is passionate about wellness and spinal health and has helped thousands of people live healthier lives.