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When standing, proper posture involves aligning the body so that the pull of gravity is evenly distributed.

Good posture includes:
- A straight line from your ears, shoulders, hips, knees and ankles
- Head is centered
- Shoulders, hips and knees are of equal height

Some of the most common posture mistakes include:
- forward head
- rounded shoulders
- arched lower back
- excessive anterior pelvic tilt (protruding backside)
- excessive posterior pelvic tilt (protruding abdomen/pelvis)

Test your clients’ posture
To figure out if your clients have good posture, do the following posture tests.

The Wall Test
Stand with the back of your head touching the wall and your heels six inches from the baseboard. With your fanny touching the wall, stick your hand between your lower back and the wall, and then between your neck and the wall. If you can get within an inch or two at the lower back and two inches at the neck, you are close to having excellent posture.

The Mirror Test
Position your clients to stand facing a gym mirror and check to see if:
1. head is straight
2. shoulders are level
3. hips are level
4. kneecaps face the front
5. ankles are straight

Now let them look at themselves from the side and look for the following:
1. head is straight rather than slumped forwards or backwards
2. chin is parallel to the floor
3. shoulders are in line with ears
4. knees are straight
5. slight forward curve to your lower back

For example, if they have a forward head and rounded shoulders, they probably have tight chest muscles and loose upper back muscles. If they have an excessive anterior pelvic tilt, corrective stretching should be done for the hips and back and strengthening exercise should be done for the lower body and abdominals.

Once you determine your clients’ posture deviations, you can start working on them with the help of the Freestyler Group Workout System. The basic structure of any workout consists of well thought out segments which cover all the muscles of the body and anticipate the correct strength ratio between the opposing muscle groups. Freestyler group workouts will allow your clients to develop perfect posturethrough a balanced program and therefore prevent any pain from appearing, especially back pain.