Poor posture takes a serious toll on your spine, shoulders, hips, and knees. In fact, it can cause a cascade of structural flaws that lead to back and joint pain, reduced flexibility, and compromised muscles, all of which limit your ability to burn fat and build strength. But you can head off all these problems by taking the simple self-test to the right, then using the exercises below to fix your form, soothe your pain, and get your curves moving in the right direction.

1 FORWARD HEAD

The problem Stiff muscles in the back of your neck

2 ROUNDED SHOULDERS

The problem Weakness in the middle and lower parts of your trapezius (the large muscle that spans your shoulders and back)

3 ANTERIOR PELVIC TILT

The problem Tight hip flexors

4 ELEVATED SHOULDER

The problem The muscle under your chest (running from your ribs to your shoulder blades) is weak.

The location of the pelvis is the most important element that determines the sagittal alignment and posture of the body and abnormal posture triggers diverse problems, including flat-back syndrome, cervical kyphosis, local organ ailments such as uterine prolapse and gastric herniation.

Women are highly chanced to have pelvis problems caused by incorrect posture due to giving birth or scars after a burn or a surgical operation. Those who had problems with muscles, the skeletal system, or the neurological system, those who felt pain in the waist or the pelvis.