Posture Assessment

This is an example of a Posture Assessment which you can use as a quick “picture” and understanding of your current posture. It is very important to know where you might have muscular imbalances. Knowing this information will help you focus on the correct areas to improve your strength and flexibility.

Have a friend help you with this posture assessment or stand in front of a mirror while making the following observations.

What to Look For:

Flattened and Externally Rotated Feet

• Stand facing the mirror and look at your feet.
• Feet will appear flat (no arches)
• Stand or walk with externally rotated feet (toes point out)
• The medial malleolus (inside ankle bone) will protrude over shoes

Muscle Imbalances of Flattened and Externally Rotated Feet

Adducted and Internally Rotated Knees

• Stand facing the mirror and look at your knees.
• “Knock-kneed” Knees do not line up over the feet, they fall to the inside

Muscle Imbalances of Adducted and Internally Rotated Knees

Anterior Pelvic Tilt

• Stand sideways and look at your belt line.
• If it is higher in the back than in the front, this would be an “anterior tilt”.

Protracted Shoulders

• Stand sideways and look at your shoulders, and upper back.
• If you see the shoulders and upper back rounding forward your shoulders are protracted.
• You may also notice the palms of your hands facing to the back when hanging them naturally by your side.

Forward Head

• Stand sideways to the mirror and look at the head and neck.
• If your head sits anterior (forward) of the neck and shoulders than you have a forward head.
• You may also notice a protruding chin.