04 / Posture guide
What’s Your Posture Type?
A posture chart shows the four common types of posture side by side. This quiz does the same job from the inside: five questions, one result and the exercise to start with.
Save this guide to PinterestHow to read a posture chart
Most posture charts show four figures from the side with a vertical plumb line running down through each. In aligned posture, the line passes through the ear, shoulder, hip, just in front of the knee and just in front of the ankle. In the other three, part of the body drifts off the line:
- Forward head: the ear sits in front of the line.
- Swayback: the hips sit in front of the line and the upper body leans back.
- Slouched: the upper back rounds behind and the head comes forward.
The quiz asks about the same landmarks, plus how your body feels at the end of a day, to find your closest match. For the full picture with fixes, read the 4 types of posture.
Check it with a photo
A side-view photo is the most accurate posture chart you can get. Ask someone to take it from hip height, from about three metres away, while you stand normally. Draw a vertical line from your ear on the photo, using any editing app. Where the line falls tells you your type.
What to do with your result
- Start with the first exercise listed in your result, once a day.
- Add the daily posture routine when you are ready.
- Retake the quiz and the photo in two weeks.
Posture while standing is only half the story. The way you stand usually shows up in the way you walk, so after a couple of weeks, read good posture while walking.
Questions
Is the posture quiz a diagnosis?
No. It is a quick way to find a starting point for exercises. If you have pain, see a physiotherapist.
How often should I retake it?
Every two to four weeks, alongside a new side-view photo, to see whether your habits are changing.
Common mistakes
- Answering for your best posture instead of your usual one.
- Taking the quiz sitting down. Stand side-on to a mirror.
- Treating the result as a label. Posture changes with practice.
- Ignoring pain. If something hurts, see a physiotherapist.
Not medical advice. If you have pain, numbness or an injury, see a physiotherapist before you start.
Défilé · Alignment score
Check the quiz against reality. Film a side-view walk and see your alignment score.
Film a walk and Défilé scores it out of 100, shows you the one thing holding it back and gives you a short drill to fix it. Your video never leaves your phone.
On Android? Défilé is coming soon to Google Play.
