Self Analysis & Exercises

Any attempt at improving your posture and movement must begin with an analysis of your unique body posture and movement tendencies. Without first identifying your specific habits, any attempts at corrective exercises to improve your body mechanics will fall short of optimal results.  Whether you are looking to improve your posture, enhance your athletic potential, decrease your muscle and joint pains, improve your balance and "core" stability, or maximize your strength and conditioning training results, it all begins with identifying your unique problems first.

Posturcise™ is different than other corrective exercise systems because of its comprehensive analysis and exercise selection based on your unique and integrated posture and movement issues. For example, the posture of your feet and shoulders may be causing the movement of your hips and lower back to be flawed. Our system not only identifies the specific regional problems you may have, but also correlates these to the integrated nature of your entire body, and how one region of posture or movement dysfunction ultimately causes other regions to become problematic. Corrective exercises must therefore address your entire, integrated neuro-musculo-skeletal system to be effective.

It is therefore imperative to have an analysis performed on your full-body posture and movement. This ensures that any exercise used addresses your entire situation. This analysis can be done through a Posturcise™ Certified Trainer, with any of our ebooks or workout programs, or by following the abbreviated self-analysis described below on this page. Because of space constraints, the following self-analysis has been distilled down from the most comprehensive possible, but still serves as a terrific full-body analysis of the most typical posture and movement faults.

Exercise Selection

You will select exercises based on your analysis findings, level of fitness, and personal goals.

While there are many more exercises than can be presented on this site, the following Posturcise™ exercises are a sampling of the many that can be used for your particular posture and movement findings based on your self-analysis. 

Begin your journey into better posture and movement with the self-analysis and sample exercises given below. Our additional books, videos, workouts, and courses can take your results as far as you want to go. Enjoy!

WARNING: Based on your personal health and fitness status,

the following Posturcise™  exercises may in some cases cause pain and injury.

Therefore, always consult with your own doctor and obtain medical clearance

before beginning this, or any exercise routine.

Your Posturcise™ Self-Analysis & Sample Corrective Exercises

1. Foot Posture Analysis

Begin by examining your feet (using a friend for an extra pair of eyes, or standing with a mirror behind you will be helpful). Ideally, in normal posture, your feet should be pointing straight ahead, with your body weight being equally distributed on the four corners of each foot (the big and small balls of your forefoot, and the inner and outer corners of your heel). If your feet lean more on the inner edges or inner heel, you have foot pronation posture. In this case, your achilles tendon will bow inwards, as opposed to being aligned vertically straight, as is in normal posture. If you lean more on the outer heel, you have foot supination posture. Here, your achilles tendon will bow outwards. Now look at the top of your feet, just behind your toes. Normally, this region should have  a slight raised contour, indicating a normal transverese arch underneath your forefoot. This arch runs across the bottom of your forefoot and is located just behind the balls of your foot. If this region (on the top of your foot) looks flat, and especially if it looks concave (like a valley or hollow), it indicates decreased transverse foot arch posture.   



Decreased Transverse Arch

Foot Posture

Sample Corrective Exercise

Begin in the seated position with your feet flat on the floor. Make sure your thighs and feet are pointing straight ahead. If your problem is foot pronation, lean a little more weight on your outer heel, without moving your thigh. As you do this, be sure not to lift the inner ball of your foot.  Collectively, this corrective tension will slightly twist your foot so that you are leaning on the outer heel and inner forefoot more than you naturally do. The goal is to bear weight equally on all four corners of each foot.  Only tense as far as is comfortable.  No corrective exercise should ever hurt. If your foot supinates (far less common), you will need to do the opposite, leaning more weight on the inner heel and outer ball of your foot. Next, lengthen your toes as far as comfortable while they remain flat on the floor. They should not curl or bend upwards as you do this. If you have  a decreased transverse arch, attempt narrowing your forefoot.  This is a very slight foot tension that draws the inner and outer aspects of your forefoot towards each other.  Most of the time, there will be no visual change, and beginners should just focus on "imagining" the forefoot narrowing. This aspect of the exercise begins to stimulate the nerves and muscles necessary to narrow the forefoot and raise the transverse arch.

Finally, as you hold all of the above corrections, tense the forefoot towards the heel without moving the heel.  This will increase the tension underneath the medial arch (inside edge) of the foot.  Hold all of these corrections for 3-10 seconds and repeat for progressive reps daily.

As you master these corrections, progress to doing them in the standing, squatting, one-legged standing, and one-legged standing with eyes-closed positions.

Foot posture affects your entire posture and movement because your feet are the foundation of your whole body. Foot pronation is typically found on the same side as an externally rotated hip, knock knee posture, weak buttock (gluteus max), hip hiking, and causes the pelvis to rotate towards the opposite side. It also is usually found on the same side of the tighter hip flexor and lateral hamstring muscles because of the hip involvement. Thus, any standing exercises for these muscle groups must include foot corrective tensions and alignment.

Integrated Relationships

*NOTE: Always perform corrective exercises over a pain-free range of motion

& with a pain-free amount of tension to avoid injuring yourself!

2. Head, Torso, and Pelvic  

     Posture Analysis

In ideal normal standing posture, your head, torso and pelvis should face straight ahead and be level. If your head, shoulders or hips tilt to one side , you have  a side tilted, or side leaning posture of that region.  If one hip, shoulder or cheek bone is more forward than its opposite side, you have  a rotational posture of that body region. If the center of your head, torso or pelvis is sideways in relation to the other body regions, you have lateral translation posture.

When viewed from the side in the standing position, a vertical line should normally exist between the center of your ear, shoulder, hip and knee. If your hips are more forward than your shoulders and knees, you have sway back posture. If your ear is more forward than your shoulders, you have forward head posture. Normally, your tail bone and pubic bone should be level. If your

tail bone is higher, you have an anterior tilted pelvis.

Integrated Relationships

The feet, hips, pelvis, torso and head compensate for rotational and side tilting  postures. As the foot or hip rotate (twist) one way, the pelvis often twists in the opposite direction. The torso and head can twist in opposite directions to the pelvis as well in an effort to "straighten" oneself out.

Unfortunately, many pains, injuries and decreased sports force production result from rotational postures. Muscles that become unbalanced include the hamstrings, hip abductors/adductors, abdominal obliques, latissimus dorsi and erector spinae muscles of the back.  Many shoulder problems have their underlying dysfunction in rotation postures of the hip, pelvis and torso.

Side tilting postures also are related to one another in different body regions.  The pelvis will tilt up (hip hiking) on the same side as the hip (thigh) externally rotates (turns out). There is often lateral translation of the pelvis, and the torso will almost always tilt down on that same side, as the head tilts away. Scoliosis is a combination of rotational and side tilting spinal postures.

Forward head posture is one of the most common posture problems and is related to  many neck, head, lower back, TMJ, and shoulder problems. Sway back posture is a sign of very weak "core "and buttock muscles, and can be a natural progression of forward head posture. Trying to correct one without the other usually fails.  Any type of exercise that does not include sway back and forward head correction usually strengthens these dysfunctional postures, making it more difficult to recover from. Thus, most exercise and fitness programs need to monitor these two postures very closely.  Rotation and side tilting often accompany sway back and forward head postures.  Anterior pelvic tilt postures cause weak buttocks and abdominals, overactive and strained lower back muscles, and hip flexor muscle tightness, often contributing to knee tracking problems.

Head, Torso and Pelvic Posture

Sample Corrective Exercises

Sway back and forward head postures can be helped by lying face down and slightly tensing your tail bone under as you tense your buttocks together. This is essential for releasing the compensatory lower back muscle tension and properly recruiting the weak buttock muscles. From this position, your head and hips are raised slightly straight up off the floor as your torso remains flat against it. Once you have mastered this motion, add any side tilting, rotational or lateral translation corrections that are needed to the basic movement.

Since rotational postures become worse when standing on one leg, this position can be used to help correct these problems.  Simply stand on one leg with your foot straight ahead and align your faulty rotational body regions.  This often requires  a counter-rotation for successive body regions. Avoid hip hiking and lateral pelvic translation, as  well as torso side leaning on the standing leg side. This correction is often helped by making an effort to stand "extra tall" on the standing side.

A simple exercise for side tilting and lateral translation using your own bodyweight is performed lying on the side that your head, neck or torso tilts towards.  From this position, raise the body part up by tilting to the opposite side.  If your torso or head naturally tilts to the left, you will by lying on your left side and tilting the body part to the right. For lateral translation, simply raise the body part straight up off the floor while lying on your side.  If your hips or torso laterally translate to the left, you will be lying on your left side and raising them straight up off the floor (to the right).  Note: These  can be demanding on the neck muscles, so start off with just a few and slowly build up every other day, with rest days in-between workouts.

Normal Alignment

Front View

Normal Alignment

Side View

Sway Back Posture

Torso Rotational Posture

Corrective Exercise


Right Side Tilting Head


Anterior Pelvic Tilt

Correction of an anterior pelvic tilt can begin by lying face up on the floor with your knees and hips bent.  Your feet are flat on the floor in the beginning stages. Tilt your tail bone under so that your lower back arch pushes towards the floor.  Your pubic bone will tilt up towards your chest as your abdominal muscles contract with this motion. Only tilt as far as is comfortable.  In some cases, the lower back will retain some arch while staying in  a comfortable range of motion, while in others, the low back arch may completely flatten against the floor.  This exercise (known as posterior pelvic tilting) can be progressed by using the same motion while the knees are straight, standing, and maintained while squatting. 

3.  Hip Posture Analysis

Hip posture is a huge aspect of setting the posture for the entire body.  More than any other area, the hip directly and indirectly affects posture and movement throughout the musculoskeletal system.  Knee, feet, low back, shoulder and neck posture are all affected by the hips. Entire books and methods of healing have been developed based solely on hip posture.

While there are many hip posture distortions that can arise, the two most common are external rotated hip and anterior malposition hip postures.

Look at both of your feet while standing and walking.  In normal posture, they should be pointing straight ahead.  If they turn outwards, you probably have external rotated hip posture.  To confirm this, or see which side is worse, you can bend both knees and allow your ankles to fall out to the sides while you keep your knees together lying face down.  The ankle which doesn't move as far out to the side is the side of an external rotated hip posture.

Integrated Relationships

External rotated and anterior malpositioned hip postures generally occur on the same side. This is often due to habitual crossing of that leg over the opposite side, or habitual standing or sitting with that leg turned outwards.  It is often the same side that you favor to begin walking or step forward with when lunging or performing daily activities. 

An external rotated hip will almost always cause hip hiking, torso side leaning, pelvic lateral translation, weak buttock, foot pronation, and tight lateral hamstring and hip flexor muscles on the same side. It will always cause pelvic rotation to the opposite side, and often torso rotation to the same side.  Any attempts at correcting posture in any of these other areas must include hip corrective tension to be successful.

Hip Posture

Sample Corrective Exercises

Squatting with the externally rotated foot turned in 15-20 degrees and positoned one inch back is a great beginners method of normalizing an external hip rotation. Avoid hip hiking and torso side tilting as you perform this maneuver by keeping your hips and ribs level. Be sure to keep each knee facing in the same direction as its corresponding foot points in.  Tail-under tension (not movement) can be used to facilitate the weak buttock contraction as you stand up from the squatted position.

To learn how to correct the movement of an anterior hip malposition, begin lying face up with legs straight while feeling the greater trochanter bone with your thumb and index finger, just as you did in the analysis. Using tail-under tension, contract your buttock on the same side to pull the greater trochanter down into your index finger.  Build this pressure up to eventually bend the knee.  This can be advanced to practicing the movement in the seated, and eventually standing, positions.

Another exercise to correct both an anterior and external rotated hip is perfomed lying face up and placing one hand beneath the buttock on the opposite side of the external hip rotation.  Your knees are bent and thighs perpendicular to the floor in the starting position. The greater trochanter is pulled backwards in the hip socket as described above, and the knees are raised towards the chest as you rotate the ankle outwards on the side of the external hip rotation.

Model's Right Hip/ Foot

is Externally Rotated

Confirming Test for a

Right External Hip

Rotation Posture

Squat Foot Position

to Correct a Right

External Rotated Hip

Feeling Greater Trochanter

Correcting Right Anterior

& External Hip Rotation

©2017, Posturcise™

North Shore Health & Fitness Associates. Inc.

©2017, Posturcise™

North Shore Health & Fitness Associates. Inc.

©2017, Posturcise™

North Shore Health & Fitness Associates. Inc.

©2017, Posturcise™, North Shore Health & Fitness Associates, Inc. All rights reserved.

No part of this analysis or exercise description may be reproduced in any form without

written permission from the publisher North Shore Health & Fitness Associates, Inc.

4. Shoulder Posture Analysis

While there are over a dozen different shoulder postures, the two most common will be discussed here. The first is rounded shoulder posture, where the front shoulder contour is concave (hollow or caved in). In normal posture, the front of the shoulder should be flat.  Most people have one shoulder that is more rounded than the other.  Look at the front of your shoulder, or have a friend view your shoulders from above to check for this posture problem. 

The second most common shoulder  posture and movement problem is an anterior upper arm posture (or anterior humeral glide tendency). To check for this, feel the front of your shoulder as you raise your arm forward. In normal movement, the upper arm should stay centered in the shoulder socket or move slightly backwards. If you feel your upper arm move forward into your hand at the front of your shoulder, you have an anterior upper arm posture.

Integrated Relationships

Rounded shoulders are a common result of forward slumping posture. The muscles on the front of the chest and shoulders become overused and tight, while the muscles between the shoulder blades become weak.  This posture can cause chest, shoulder and spinal posture changes and pain because of muscular and fascial attachments.  Hip problems and leg posture/ function may also be affected.  Faulty breathing mechanics are a common side effect of this posture because of the associated rib joint dysfunction which can affect energy levels and athletic performance.  Anterior upper arm posture is often found with rounded shoulder posture, and together cause many rotator cuff, impingment, and bursitis shoulder problems, and can also affect the muscles and function of the entire arm.

Shoulder Posture

Sample Corrective Exercises

Lying face down on an exercise bench, and holding two light dumbbells, raise your arms outwards and upwards in an arc-like motion by pulling your shoulder blades together. You will need to pull your rounded shoulder (or more rounded side) back more than the opposite side for the corrective effect. Keep your elbows bent during this motion.  This reverse flye exercise will strengthen your mid-back muscles and stretch your tight chest and shoulder muscles, helping to correct rounded shoulder posture.  An alternative is to use  an exercise tubing or resistance band and perform the same motion standing.

To correct upper arm malposition, practice sliding your upper arm backwards in the shoulder socket without moving your shoulder blade.  It helps to keep your elbow slightly forward from your side when first learning this technique.  The overall motion is less than a quarter of an inch.  You can use your other hand on the front of your shoulder to monitor this tension and slight motion.  Performed correctly, you will feel your upper arm move backwards and away from your monitoring hand.

Rounded Shoulders &

Forward Head Posture

Monitoring & Correcting

an Anterior Upper Arm

Correcting Rounded Shoulders

with Dumbell Reverse Flye

©2017, Posturcise™

North Shore Health & Fitness Associates. Inc.

5. Knee Posture Analysis

Knee Posture

Sample Corrective Exercises

There are also two very common knee posture dysfunctions out of the many possible knee postures that people suffer from.  These are lateral tracking knee caps and rotational knee postures.

Feel the inner and outer edges of your knee cap (near the top of your knee cap) with two separate fingers.  As you straighten your knee, determine if you feel equal pressure against your two fingers. In normal movement and  posture, your knee cap will travel in its groove symmetrically, and the pressure against your two fingers will be equal.  If you have a lateral tracking knee cap, you will feel more pressure of the knee cap against your outside finger.

From the standing position, bend your knees and look at the alignment between your knee caps and your foot.  With normal posture, your knee cap will face in the same exact direction that your foot faces.  If your knee cap faces in a different direction than your foot, you have  a knee rotation posture dysfunction. External rotation of the knee is when your foot faces outwards, and internal rotation is when your foot faces inwards, in relation to your knee cap. An exception to this test is when the line between your ankle bones is more or less than the average of 15-25 degrees in relation to  a line running across your knee caps, which could indicate a twisting of the shin bone known as tibial torsion.  A checkup at your orthopedist will confirm this condition if you have any questions.

Correct a lateral tracking knee cap by tensing your knee cap inwards as you straighten your knee.  At first, it is acceptable to tense the entire thigh inwards, but over time you can localize the tension to the knee cap itself.  This tension will recruit the weak VMO muscle on the inner knee cap and cause it to "track" back to center, allowing your two fingers to feel equal pressure on both sides of the knee cap.  This can be advanced to practicing it while standing, squatting and lunging. When standing, be sure to avoid foot pronation on the side of the lateral tracking knee cap, as this will accentuate the problem. 

For internal rotation knee posture, sit on a high bench with a resistance band attached to your foot.  Correction is made by turning the shin bone and foot outwards.  For external rotation posture, the turn will be inwards.  Do not do these exercises if you have tibial torsion. You can advance these corrective exercises by practicing the corrective rotations at varying angles of knee bend.  Be sure that the motion comes from the rotation of your shin bone.  Your foot follows the shin, and your thigh should  remain motionless during this exercise.

©2017, Posturcise™

North Shore Health & Fitness Associates. Inc.

Checking for Lateral Tracking

Knee Rotation Posture

External Knee Rotation

6. Central "Core"  Posture Analysis

The modern concept of the core includes not only lower back and abdominal muscles, but the muscles of the diaphragm, pelvic floor, and those of the hips, legs and shoulder  complex. Here, however, we will be examining two central core muscles of the lower back and abdomen which commonly are problematic.

Place a finger of each hand halfway between your belly button and pubic bone, and two inches out from the midline of your body.  Compare your right to left sides as you then lift one leg upwards.  Did you feel abdominal tension increase before your leg moved? Did the lower abdomen under your fingers draw in and away from your fingers, or bulge out into your fingers?  If you did not feel your abdomen tense before your leg was raised, it indicates a delayed transverse abdominus core muscle.  If you felt  a bulge out into your finger(s), as opposed to the normal pulling inwards of the lower abdomen, it indicates an overactive internal oblique muscle compensating for  a dysfunctional transverse abdominus and central core function.

Now feel the lower/outer tips of the vertebrae in your lower back. Use both thumbs for this test, feeling both the right and left sides of each vertebrae bone. There are five of them, so repeat this test for each one.  Hold a slight tail-under tension as you perform this test of your deep lower back multifidus muscles to relax the more superficial lower back muscles (erector spinae). As you draw your lower abdomen inwards, note if you feel a slight hardening, or bulging out into your thumbs.  If you do, you have normal multifidus muscle function.  If you feel  a hollow, or less of  a bulge on one side, or vertebrae, you have  a weak or inhibited multifidus muscle, contributing to a weak central core.

Feeling the Multifidus Muscles

Central "Core" Posture

Sample Corrective Exercises

To engage the transverse abdominus and inhibit the overactive internal oblique, slow down the lower abdominal draw- in attempt  until you feel only a hollowing, and no bulging out.  It also helps to focus on not only slower, but deeper draw-in pressure on the side of the compensating internal oblique.

To engage an inhibited multifidus muscle, focus on the lower abdominal draw-in pressure coming through your abdomen and causing a bulging out on the lower, outer edges of the vertebral bones in your lower back. If you still do not feel this muscle tense against the side of the vertebra, attempt to slide an imaginary plate from your buttocks up your spine with the abdominal tension.  This technique often wakes up an inhibited multifidus.  An additional technique is to lean slightly forward to engage this muscle. Practice these various techniques until you can contract both the transverse abdominus and multifidus at will in any position.

Integrated Relationships

The multifidus and transverse abdominus contract simultaneously as  a core unit to support the lower spine and pelvis.  This allows force to be properly transmitted to and from the upper body to the lower body, and is a key factor in proper posture and movement. Mutlifidus weakness is common after lower back pain and injury, with weak core conditioning, and with anterior pelvic tilts that are associated with over-compensating erector spinae muscles  for weak buttock (gluteus max) muscles.  Internal oblique over-compensation is likely to be found on the same side as an external hip rotation and torso rotation.  Transverse abdominus and multifidus are typically weak with sway back posture, general slumped posture, and those who are physically inactive.

©2017, Posturcise™

North Shore Health & Fitness Associates. Inc.

7. Breathing Posture Analysis

Place one hand on your upper abdomen (above your belly button), and the other hand on your chest. As you breathe, determine which hand moves more. In normal posture and body mechanics, the upper abdomen and lower ribs should move in and out as you breathe normally. The chest should not move at all, unless you are participating in heavy physical exertion.  If the chest moves, you are using your accessory muscles of inspiration, including muscles of the upper chest and neck which are complicating poor posture and biomechanics.  This postural flaw is known as chest breathing. If you breathe with your upper abdomen, you are using the top of your central  core (the diaphragm muscle) correctly.

Breathing Posture

Sample Corrective Exercise

To correct chest breathing, maintain one hand on your upper abdomen, and the other on your chest, while you focus on keeping your chest motionless as you expand your upper abdomen and lower ribcage during normal inhalation. As you exhale, focus on allowing the upper abdomen and lower ribs to deflate.  You can also place both hands on the sides of your lower ribs to feel this proper motion of inflating and deflating as you practice normal breathing without heavy physical exertion.

©2017, Posturcise™

North Shore Health & Fitness Associates. Inc.

Integrated Relationships

Proper use of the diaphragm while breathing is essential to core stability, transfer of forces from upper to lower body, as  well as neck, spine, and shoulder mechanics.  Breathing is the most common movement made by the human practice proper form!

8. Slumped Posture Analysis

Generalized body "slumping" has become more and more of a problem as we use technology and spend less time being physically active. Computer use, driving, reading, phone use, computer and video games, etc. habitually cause the tendency to slump our chest down on our pelvis, round our back, and jut our head forward, until we become permanently molded into this position. Collectively, this forward, rounded, and vertically shortened body distortion is known as slumped posture.

Integrated Relationships

Generalized body slumping contributes to forward head posture, weak abdominals and buttocks, rounded, tipped and elevated shoulder posture, spinal, chest  and abdominal cavity organ  compression, and hip flexor and hamstring tightness. If only one generalized theme of posture distortion could be corrected in your body, this would be it, because of its negative effect on so many other areas of posture and movement.

Slumped Posture

Sample Corrective Exercise

Using one or two separate resistance bands, sit with the bands looped on your shoulders as if they were  a backpack.  The other end of the resistance band(s) will be held down underneath your hips as you remain seated on the band(s). From a slumped position, slowly sit as tall as comfortably possible and hold the position for 3-10 seconds before slowly slumping again. Gradually increase the number of reps and time held over weeks and months.  The amount of resistance should be very light at first, and should remain light unless you participate in high force sports or labor activities. Those with spinal disc problems should avoid the bands altogether and practice the exercise with only their bodyweight for resistance. The key with this exercise is vertically lengthening your spine, from your tail bone through the top of your head.  Adding any corrections of forward head and shoulder posture, hip, torso and pelvic alignment, core contractions, and using proper breathing mechanics makes this exercise unique and specific for correcting your natural tendencies.

Slumped Body Posture

Corrected Slumped Posture

So What is Good Posture ?

Good posture and proper movement is correcting all of your unique analysis findings as you sit, stand, and move throughout the day.  It is setting your body in the correct alignment based on correcting the postural faults that you identified above. This begins with a lot of conscious thought about your posture that needs to be monitored and adjusted throughout the day. Changing habitual posture and movement tendencies is like changing any habit- it takes consistent practice at self monitoring and correcting your unique faults.  For most people, having an audible reminder such as an alarm clock, smart phone chime, or egg timer ring will help you get into the habit of checking your posture throughout the day.  Reminders can be anywhere from every five minutes to every hour. The more you practice, the quicker you will find yourself holding proper posture.

Get into the habit of setting your body (correcting your analysis findings within comfort) when you first sit or lie down. This will align your body towards correction, and allow the passive frictional support  of the seat, sofa or bed to hold you in a better position. Practice setting your posture and engaging the proper muscles just before you begin a movement so that the proper stabilizing muscles are already engaged.  This will make correct movement much easier to follow through with.  Use the corrective exercises for a few repetitions (2-3 reps) throughout each day to practice proper coordination, and use them every other day for increasing reps and resistance to strengthen your corrections. Increase by no more than 10% every other day for this strengthening effect. As you become more proficient at your posture and movement, try the exercises and your psoture while under a balance challenge such as closing your eyes, or standing on a sofa cushion.  This will make your posture and movement corrections more reflexive and less conscious.

Remember that you must discover what your unique posture and movement faults are, and how to correct them before you can truly stand on all four corners of each foot, with a vertical and square body structure, or sit with your upper body weight centered over the crease between your buttocks and legs. You must know your specific tendencies in order to assume a perfectly level body when lying down. Without knowing what makes your posture poor, and your movements sub-optimal, you will only be trying to sit and stand straight, or trying to move correctly. Any lop-sided base can support its highpoint- but the question is how good is that support? The leaning tower of Pisa has not fallen yet, and the hunchback of Notre Dame could balance a book on his head, but are they examples of ideal  alignment and function? 

While the information provided on this page will be extremely helpful for most in beginning their pursuit of better posture and movement, we invite you to expand your analysis, corrective exercises, and corrective methods which are detailed in our many books, videos and courses.  The variety in our educational products ensures an answer for every type of student and learning style. We will also do our best to answer any questions you may have in your journey to better posture and movement via the contact info listed below.  May you be blessed with all the benefits Posturcise™ has to offer. 

Proper Posture Alignment

Standing. Correct your posture analysis findings listed above while standing with equal body weight distribution on all four corners of each foot. Within comfort, attempt to vertically align your ear, shoulder, hip and knee just in front of your ankle bone. Square up your head, torso and pelvis so that these regions are level. Correct any rotation (twist) and side shifting (lateral translation) tendencies of your shoulders, head, ribs, pelvis or knees. Gently elongate your spine through the top of your head while engaging your central core muscles.  Recheck that you haven't lost any analysis finding corrections. Breathe from your diaphragm. Welcome to correct standing posture alignment.

Recumbent. When lying face up, correct any of the postural analysis findings found above, letting the friction of the lying surface hold your body in place. Use the minimal amount of pillow height that is still comfortable to avoid forward head posture. If one or both legs turn out, use pillows on either side of your lower legs to hold the legs and feet straight. Avoid lying face down as this posture places asymmetrical stress on the neck, and can over-arch the lower back.  When side lying, straighten the legs, torso and head as much as is comfortable, trying to maintain a straight line between you ear, shoulder, hip and knee.  Avoid tilting your foot down, aiming to keep it at a ninety degree angle to your shin.  Lie on the back of your shoulder blade, and avoid leaning on the side of your shoulder.  Use  a pillow height that supports your head so that it is level with the bed, sofa, or floor. Let your body totally relax in this side lying position, letting the friction and passive structures you are leaning against support your alignment. Welcome to proper recumbent posture. 

Proper Movement

Learning proper movement includes holding ideal posture, stability, balance, and coordinating muscular forces in their most optimal state. Trying to keep your postural corrections presented on this page as you move is a great way to start moving better.  However, because  there are a wide variety of possible individual alterations and movement dysfunctional habits  that exist, learning to move correctly is beyond the scope of the available space on this site. Our books, videos and courses provide extensive analysis and corrections for the typical movement dysfunctions that complicate posture and musculo-skeletal health.  The reader is thus referred to these sources.

Proper Standing Posture

Proper Seated Posture

Note: Arms turned out for a stretch to help with rounded shoulders

Proper Side Lying Position

Sitting. Sit on a height that allows your knees and hips to bend at ninety degrees. Align your feet and thighs so that they are positioned straight out from your body. Correct any posture analysis findings found above to a comfortable degree, and maintain four point balance on both feet. Gently elongate your spine through the top of your head, and center your upper body weight on the crease between your thigh and buttock equally from right to left sides. Mildly engage your central core muscles. Breathe with your diaphragm.  Welcome to proper seated posture.

Note: A great stretch to unwind the typical forward head and rounded shoulder posture can be done by rotating your arms outwards and pinching your shoulder blades together when sitting for long periods of time.

Now turn over, and laying on your back, feel for the hardest aspect of the side of your hip.  This is your greater trochanter bone.  It is about the size and shape of  a golf ball.  Feel the front of this bone with your thumb, and the back of it with your index finger.  As you bend your knee, determine if you feel the greater trochanter moving forward into your thumb, or backward into your index finger. With normal movement, it should move slightly backwards, or exert equal pressure against both fingers as it rotates in place. If it moves forwards, you have an anterior hip malposition posture, also known as  an anterior femoral glide tendency. 

 Complete Analysis 


Corrective Exercises

of Your

Body Posture & Movement 

is available by downloading our latest ebook-

Posturcise® 2


140 Pages


Complete Analysis

Over 100 Pages of Exercises


Stretches, Muscle Relaxation Techniques, 5X5 Posture Method,

Nutrition and More!


Checking Proper Breathing Mechanics- Chest versus Diaphragm

Use our

Quick Check Video Below


A Full Body

Fast Basic Self Analysis