Hey, beautiful bride-to-be! You’re working on the dress, the glow, and the confidence—but have you checked your posture? Great posture isn’t just about looking graceful as you walk down the aisle; it helps with comfort, energy, and even better wedding photos! The good news? You don’t need a fancy studio to assess your posture. I will help you do it right at home with these simple DIY steps. 

So, grab a mirror (or a friend for a second opinion), stand tall, and let’s check your posture from head to toe! 

Your DIY Posture Assessment Setup

Trainers often don’t use fancy gear or equipment when assessing posture in the fitness studio. For years, I have used a simple grid and a plumb line (a weighted string hanging from the ceiling) and gained great insight into my clients’ posture. You can get great insight into your posture using a full-length mirror. In addition, If you have a camera with a tripod and either a camera remote or a friend, you can also get some significant data from rear and side angles. (Also try the simple Posture Wall Test).

Front View

Stand with your feet hip-width apart and try to relax. You will naturally want to correct your posture, especially in front of a camera. Try not to. Do a little wiggle, shake, and exhale. Slowly bend over and touch your toes, then return to standing to reset your natural standing posture. Let your arms hang naturally. Look straight ahead. Start at the feet. What do you observe?

• Feet – Is one foot rotated out more than the other? Which one?
• Knees – Do your knees turn toward each other?
• Hips/Pelvis – Does one hip appear higher on one side? Which side?
• Shoulders – Is one shoulder higher than the other? Which one?
• Hands – Do the palms of your hands face behind you, toward the thigh, or in front of you? They should face towards the side of your thigh.

Side View

Stand lateral to the full-length mirror to get a side view. A camera or friend will come in handy here. What do you observe?

• Head – Is your head over your shoulders, or does it protrude in front of your body? Your ear lobe should be aligned over the center of your shoulder.
• Hips/ Pelvis – Is your pelvis tilted forward or backward? A forward tilt will create a large back arch and cause the belly to protrude. A backward tilt will flatten the back, and your butt will tuck under. A neutral curve is ideal.
• Knee Position—Are your knees locked out (hyperextended)? Do they rest above your ankle bone or in front? You balance best when the side of your knee is over your ankle bone.

Back View

Have a friend take a picture of your back while standing naturally. Do you see symmetry?

• Head Tilt- Your head should be straight, not tilted or rotated to one side. 
• Even Shoulders – One shoulder higher than the other? It might mean muscle imbalances or tension. 
• Scapula Check – Do your shoulder blades stick out? That’s called “winging,” and strengthening your back muscles can help! 
• Spine & Ribcage – Your spine should look straight from the back. It could indicate an imbalance if it curves or shifts to one side. 
• Pelvis & Glutes – Your butt should be level on both sides. If one side sits higher, your pelvis might be tilted. 
• Knees & Feet – Check for inward (pronation) or outward (supination) rolling of your feet, and make sure your knees aren’t bowing in or out.  

What did you Discover about your Posture, Bride-to-be?

Are your shoulders hunched forward? Is a large curve at your lower back causing your belly to protrude? Is your shoulder or hip higher on one side than the other? Now, it’s time to work towards correcting those misalignments. A personal trainer with posture expertise can guide you in creating the perfect alignment plan for you. A smart posture correction plan will include:

• Stretching those tight muscles that are holding on too much.
• Strengthening the muscles that aren’t doing their job.
• Hydrating fascia that is restricting movement.
• Embracing a fresh attitude, where standing tall is your mantra.
• Avoiding posture culprits that keep you crooked.

Final Thought: Walk the Aisle with Confidence

Your wedding is your moment to shine; great posture will make you radiant. Awareness and a few tweaks can help you stand tall, feel fantastic, and glow in every photo.

Now go practice that perfect posture—and that stunning walk down the aisle!

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