Postural Test

Section #1: Postural Load & Alignment

Q1) When you look at yourself side-on in the mirror, is your head in line with your shoulders, or does it jut forward?

Head sits squarely above shoulders

Slight forward tilt

Noticeably forward, especially during phone use or work

“Tech neck” posture daily

Forward head posture increases spinal load by up to 20kg, compresses discs, and restricts diaphragm function — impairing oxygen intake and accelerating wear on the cervical spine.

Q2) Are your shoulders often rounded forward (e.g. when standing, walking, or using a phone)?

Neutral, chest open

Slight rounding at rest

Rounded most of the day

Severe protraction, shoulder/neck pain

Rounded shoulders tighten the chest and weaken the upper back, which impairs breathing mechanics, reduces thoracic mobility, and can shift loading into the neck and lower spine — increasing your “postural age.”

Q3) Can you sit upright cross-legged on the floor for at least 60 seconds without needing to lean on anything?

Easily and comfortably

Some stiffness

Need to lean or support

Can’t sit upright without discomfort

This position reflects hip mobility, core stability, and spinal alignment — all critical for healthy ageing. Reduced floor tolerance often predicts later-life fall risk and joint degeneration.

Q4) Can you stand up from that cross-legged position without using your hands?

Smoothly, with balance

With effort but no hands

Uses one hand or knee

Need both hands or cannot do it

This “Sit-Rise Test” is a validated predictor of longevity. It tests strength, coordination, and joint mobility — and lower scores have been correlated with increased mortality risk.

Section #2: Joint Function & Movement Awareness

Q5) Do you experience recurring pain or stiffness in your: knees, hips, or lower back?

Never

Occasionally

Weekly

Daily

Pain here often signals compensations due to poor alignment or muscular imbalance. Over time, these load patterns cause wear-and-tear that fast-track ageing at the joints and reduce movement freedom.

Q6) Do your shoes wear down more on one side than the other (inside vs outside, heel vs toe)?

Even wear

Mild asymmetry

Clearly biased one side

Very biased one side

Asymmetrical wear is a red flag for gait dysfunction. These silent compensations can cascade up into joint stress, spinal misalignment, and muscular imbalance — all of which influence how you age.

Q7) Do your knees noticeably collapse inward when you squat or climb stairs?

Knees are stable

Slight drift/wobble

Noticeable collapse under fatigue

Consistent collapse / pain with movement

Knee cave is a sign of poor hip stability and muscle activation. Left unchecked, it increases joint degradation risk and reduces the body’s resilience to everyday physical stress.

SECTION #3: Sedentary Risk & Daily Inputs

Q8) On average, how many hours a day do you spend sitting?

Under 4 hours

4–6 hours

6–8 hours

Over 8 hours

Prolonged sitting leads to postural shortening in the hip flexors, weakening of the glutes, and spinal compression. It’s a direct contributor to the physical degeneration linked to ageing.

Q9) How many steps do you typically get each day?

Over 10,000

6–10,000

3–6,000

Under 3,000

Walking is one of the most protective activities for joint health, circulation, cognitive sharpness, and metabolic function. Step count is one of the simplest and strongest predictors of healthy ageing.

Q10) Do you breathe mostly through your nose or your mouth during the day?

Always nasal

Mostly nasal

Split evenly

Mostly mouth

Mouth breathing is often linked to forward head posture and dysfunctional mechanics. Over time, it reduces vagal tone, increases stress load, and can worsen both physical and cognitive ageing markers.

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