Before you can fix your posture, you need to know what’s wrong with it. That might sound obvious, but most people have only a vague sense that their posture “isn’t great” without knowing specifically what needs work.

Different postural problems require different approaches. Forward head posture needs different exercises than an excessive lower back curve. Rounded shoulders require different stretches than tight hip flexors.

This guide walks you through a complete self-assessment you can do at home with nothing but a wall, a mirror, and maybe a friend with a phone camera.

What Good Posture Looks Like

Before checking for problems, let’s establish what we’re aiming for.

When viewed from the side, in ideal posture:

Your spine should have three natural curves:

When viewed from the front or back:

Perfection isn’t the goal—small asymmetries are normal. But significant deviations indicate muscle imbalances that can cause pain and dysfunction.

The Wall Test

This is the simplest and most revealing posture test.

How to do it:

  1. Stand with your back to a wall, heels about 2-3 inches from the base
  2. Let your buttocks and shoulder blades rest against the wall
  3. Relax—don’t try to “stand up straight”

What to check:

Does your head touch the wall naturally?

How much space is behind your lower back?

Do your shoulders touch the wall?

The Side View Photo Test

The wall test is good, but a photo is better. You can see exactly what’s happening and compare over time.

How to do it:

  1. Have someone take a photo of you from directly to your side
  2. Stand in your normal, relaxed posture—don’t try to straighten up
  3. Arms at your sides, looking straight ahead

What to analyze:

Head position: Draw a vertical line down from your ear. Does it pass through the middle of your shoulder? If your ear is in front of your shoulder, you have forward head posture.

Shoulder position: Are your shoulders rounded forward? Can you see the front of your shoulder from the side view? Compare the distance from your chest to your upper back—if your upper back protrudes more, shoulders are rounded.

Upper back curve: Is there an excessive curve (hump) in your upper back? This is called hyperkyphosis or “hunchback.”

Lower back curve: Is your lower back overly arched (lumbar lordosis)? Is it flat when there should be a curve?

Pelvis position: Look at your belt line. Is the front lower than the back (anterior pelvic tilt)? Is it level or even tilted backward (posterior tilt)?

The Pencil Test (For Shoulders)

This tests for internal rotation of the shoulders, which comes with rounded shoulders.

How to do it:

  1. Stand relaxed, arms at your sides
  2. Hold a pencil in each hand
  3. Look at which direction the pencils point

Results:

The Overhead Arm Test

This checks shoulder mobility and reveals rounded shoulder issues.

How to do it:

  1. Stand with your back against a wall (as in the wall test)
  2. Raise both arms straight overhead, trying to touch the wall with the backs of your hands
  3. Keep your lower back from arching

What it reveals:

The Ear-to-Shoulder Test

This checks for neck mobility restrictions that often accompany poor posture.

How to do it:

  1. Sit or stand tall
  2. Without rotating, tilt your head to bring your ear toward your shoulder
  3. Note where you feel the stretch and how far you can go
  4. Repeat on the other side

What it reveals:

The Hip Flexor Test (Thomas Test)

This checks for tight hip flexors, which contribute to lower back posture problems.

How to do it:

  1. Lie on your back at the edge of a table or bed
  2. Pull one knee to your chest, holding it there
  3. Let your other leg hang off the edge
  4. Look at the hanging leg

What it reveals:

Most people with desk jobs will show tightness here. See hip flexor stretches for solutions.

The Single-Leg Balance Test

Poor posture often comes with poor balance and core stability.

How to do it:

  1. Stand on one leg, other knee lifted, eyes open
  2. Time how long you can hold without touching down
  3. Repeat on the other side

What it reveals:

The Seated Posture Check

Since most of us spend hours sitting, check your seated posture too.

How to do it:

  1. Sit in your chair as you normally would (not trying to sit up straight)
  2. Have someone take a side-view photo, or use your phone with a timer

What to check:

See desk posture exercises for how to improve.

Recording Your Results

Take notes on what you find. This helps you:

Simple scoring:

CheckYour Result
Head touches wall?Yes / No
Shoulders touch wall?Yes / No
Lower back spaceNormal / Too much / Too little
Forward head (photo)None / Mild / Moderate / Severe
Rounded shouldersNone / Mild / Moderate / Severe
Upper back curveNormal / Excessive
Lower back curveNormal / Excessive / Flat
Hip flexor tightnessNone / Mild / Significant

What To Do With Your Results

Based on what you find, focus your exercises:

Forward head posture:

Rounded shoulders:

Excessive lower back curve (lordosis):

Flat lower back:

General poor posture:

When to Get Professional Assessment

Self-assessment is useful, but it has limits. Consider seeing a professional if:

A physiotherapist can do detailed assessments, identify specific muscle imbalances, and create a targeted program for your needs.

Reassess Regularly

Posture changes over time—hopefully for the better if you’re doing the work. Reassess yourself every 4-6 weeks:

This keeps you motivated as you see improvement and helps you adjust your focus as your posture changes.

Your posture today is the result of years of habits. The assessment tells you where you are. The exercises change where you’re going.

Related articles:

The Posture Workout app helps you track your posture progress with regular check-ins and targeted routines. Download it free →