Improve Posture
12 weeks · 4 milestones
Milestone map
Milestone map
3 milestones
Posture is the alignment of the body in standing, sitting, and movement — it affects breathing capacity, back pain risk, and how the body loads joints over time. Improving it requires knowing where it deviates from alignment, because different patterns need different interventions. This milestone establishes a photographic baseline and identifies the primary pattern present. Have someone photograph you from the side and from behind in normal standing posture (no instructions to 'stand straight' — the natural posture is the baseline). In the side view, note: whether your ears are forward of your shoulders (forward head posture), whether your upper back rounds forward (thoracic kyphosis), and whether your hips tilt forward (anterior pelvic tilt) or back. Note which of these, if any, is most pronounced.
Proof required
Submit two baseline photos taken on the same day: a side-view photo and a rear-view photo taken in normal relaxed standing, before any posture training. Note in your submission which postural pattern you identified as most prominent (forward head, rounded upper back, or anterior pelvic tilt) and how you identified it.
What gets checked
- Photos are taken in normal relaxed standing without instruction to 'stand tall' — the instructed posture is not the baseline; it is what you already do without thinking
- Both a side view and a rear view are submitted — the side view reveals forward head posture and pelvic tilt; the rear view reveals shoulder asymmetry and lateral spinal deviation
- One primary pattern is identified with a brief explanation of how it was identified — this guides the 8-week programme focus and provides the comparison framework for M3