Free Assessment

Posture Assessment

Find out if you have forward head posture, rounded shoulders, or pelvic imbalance — and what to do about it.

3–4 minutes
12 questions
100% free
0 of 12
Section 1 of 3

Head & Neck Position

These questions assess forward head posture — one of the most common postural problems, especially in desk workers and phone users.

1 When you stand against a wall with heels touching it, does your head naturally touch the wall too?
2 How many hours per day do you spend looking at a phone or computer screen?
3 Do you regularly experience headaches at the back of your head or neck tension?
4 Have others commented that you appear to "poke" your chin or head forward?
Section 2 of 3

Shoulder & Upper Back

Rounded shoulders and a hunched upper back (kyphosis) often develop together with forward head posture.

5 When standing relaxed, where do your palms naturally face?
6 Can you lie flat on your back on the floor with your arms straight out to the side (like a cross) without your shoulders lifting off the floor?
7 Do you experience tightness or pain between your shoulder blades during or after desk work?
8 How would you describe your upper back appearance when viewed from the side?
Section 3 of 3

Pelvis & Lower Back

Pelvic tilt — either anterior (arched lower back) or posterior (flat back) — affects everything from lower back pain to knee alignment.

9 When you stand and look in a side-on mirror, does your lower back appear?
10 Do you experience lower back pain or stiffness when you have been sitting for more than 30 minutes?
11 Can you stand on one leg for 10 seconds without swinging your hips significantly to the side?
12 Do you regularly sit for more than 6 hours a day (office work, driving, studying)?

Your Posture Findings

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Want a Full Posture Correction Plan?

Dr. Tarun Garg can assess your posture in person and design a targeted correction programme — including exercises, ergonomic advice, and manual therapy.

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Disclaimer: This tool is for informational purposes only and does not constitute medical advice or diagnosis. Results are based on self-reported answers. Please consult a qualified physiotherapist for a clinical assessment.