When you sit at a desk, where is your lower back most of the time?

Supported and upright, natural curve maintained

Mostly upright, but I slump after a while

Rounded/slouched much of the day

How often do you cross your legs or sit on one foot for long periods?

Rarely — I keep both feet flat and hips level

Where does your head sit relative to your shoulders when working?

Stacked over my shoulders, ears above collarbones

Noticeably forward (‘tech neck’)

Jutting far forward toward the screen

When standing relaxed, how is your weight distributed?

Even across both feet, knees soft

Do your shoulders tend to roll forward?

No — they sit back and relaxed

Yes, and my upper back is rounded

How aware are you of your posture through the day?

Very — I self-correct regularly

Where is the top of your monitor relative to your eyes?

A bit low, I glance down slightly

Well below — laptop flat on the desk

I mostly work from a phone/tablet in my lap

How are your arms/wrists positioned while typing?

Elbows ~90°, wrists neutral and supported

How long do you sit before standing or moving?

I break at least every 30–45 minutes

I can sit for many hours straight

How would you rate your hip and hamstring flexibility?

Good — I can move freely without stiffness

How Good Is Your Posture? The Posture Health Scorecard 🧘

How good is your posture, really? This free 2-minute posture scorecard rates you across four areas — sitting habits, standing alignment, desk & screen ergonomics, and movement & mobility — and gives you one clear score out of 60.

You'll instantly see your strongest area, your biggest gap, and the first small fix to make today. Built for anyone who sits a lot, works at a desk, or trains.