Head Position
Do you show forward head posture?
Is your head tilted to one side?
Posture Self-Check & Correction Guide
Online posture self-check and correction guide with forward head, rounded shoulder, kyphosis, pelvic tilt, and leg alignment assessment plus training suggestions
Posture Self-Check
Shoulder Position
Do you have rounded shoulders?
Are both shoulders level?
Spinal Curve
Do you show thoracic kyphosis (hunchback)?
Is lumbar lordosis overextended?
Pelvis and Legs
Do you show anterior pelvic tilt?
Do you show knock knees or bow legs?
Note: This result is for personal posture management only and does not replace medical diagnosis.
Assessment Result
Overall Posture Score
100/100
Excellent
Detected Posture Issues
Great news. Your posture looks generally balanced. Keep consistent movement and healthy daily habits.
Recommended Corrective Exercises
No obvious issue is detected right now. Keep regular movement and basic stretching.
Daily Posture Improvement Tips
At the Desk
Keep screen top near eye level and stay about 50-70 cm away.
Using Phone
Raise the phone toward eye level and avoid long periods of neck flexion.
Sleep Position
Use knee support in supine or a pillow between legs in side lying.
Core Support
Planks and bridges help improve trunk stability and posture control.
Movement Breaks
Stand up every 30-60 minutes and perform short mobility drills.
Common Posture Issues
Forward Head (Tech Neck)
Persistent head-forward posture increases neck load and can trigger neck-shoulder discomfort.
Rounded Shoulders and Hunchback
Tight chest and weak upper back may reduce breathing efficiency and posture quality.
Anterior Pelvic Tilt
Often linked with excessive lumbar arching and recurring lower-back fatigue.
Uneven Shoulders
Single-side loading habits can gradually create shoulder and neck imbalance.
When to Seek Professional Help
Persistent Pain or Discomfort
If symptoms persist, seek a professional posture and musculoskeletal evaluation.
Daily Function Affected
If work, training, or sleep is affected, intervention should be prioritized.
No Improvement in 2-4 Weeks
If consistent practice shows little progress, consider further assessment.
Neurological Symptoms
Numbness, weakness, or radiating pain should be checked promptly.
Suggested specialists: physical therapist, orthopedic doctor, spine rehab therapist, or certified posture coach.
Documentation
This tool provides a quick home screening workflow for common posture issues. It evaluates head, shoulder, spine, pelvis, and leg alignment, then returns a posture score, risk level, and practical corrective suggestions.
Key Features
- Self-check for forward head, rounded shoulders, kyphosis, pelvic tilt, shoulder imbalance, and leg alignment
- Automatic 0-100 posture score with level classification
- Issue-based corrective exercise recommendations
- Daily posture tips and guidance on when to seek professional care
How to Use
- Select the option that best matches your current posture for each item.
- Click "Assess Posture" to generate score and issue results.
- Follow the recommended exercises to build your routine.
- Reassess every 2-4 weeks to track progress.
Result Reading
- Higher score generally means better overall posture balance.
- If neck-shoulder and thoracic issues dominate, prioritize chest opening, scapular control, and neck release work.
- If pelvis-leg issues dominate, prioritize core stability and hip control.
Use Cases
- Desk workers with long sitting hours
- Fitness users needing pre-check and training review
- Daily posture management and home self-care
Notes
- This tool is for general posture management and does not replace medical diagnosis.
- Seek professional support if pain persists, symptoms worsen, or no improvement appears in 2-4 weeks.