El Vineis Answers
One of the first things I do in a massage therapy session is a postural assessment. This is easy to do at home in front of a mirror. You will need the biggest mirror you can find and a phone with a camera and a timer setting. First, stand naturally. Position your camera, and take a timed picture on your phone to show what that looks like from the front, from both sides, and from the back. Don't start criticizing; just study it neutrally. Then try correcting your posture in front of a mirror. What you're looking for is what is called "stacking." Start by standing with your legs shoulder-width apart. Face your middle toes forward. Check your ankles for rolling in or out, and get them centered on your feet. Stack your knees directly over your ankles, your hips over your knees and ankles. Imagine your pelvis is a giant soup bowl, and you don't want it to spill forward or backward. Roll your pelvis forward and back until you come to a neutral position. Stack your shoulders over your hips. Check your back in the mirror. Bring your shoulderblades together and roll your shoulders out to give your chest space. Stack your ribcage over your hips. Recheck your shoulders over your hips, and then roll your chin up and down until you find a neutral. Bring your chin back, without tipping it up, until your ears are over your shoulders. Notice how this posture feels. This will give you a good idea as to what muscles are overcompensating, and what exercises would be good to do. If you have pain when stacking through your spine, pursue massage and/or chiropractic care to decompress it. Chiropractics correct bone position, and massage releases tension and tonifies muscles to help it hold. I hope this answer helps.