Long hours at a computer
Sustained sitting shortens hip flexors, weakens the deep back muscles and pulls the upper spine into flexion.
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Posture Club at Theracure
Posture Assessment and Correction Program in Mumbai
Find out what your posture is telling you — and what to do about it.
A physiotherapy-led assessment that identifies spinal, shoulder and pelvic misalignment through static and dynamic testing, followed by a correction plan built around your body, your work and your daily routine.
- Static & dynamic assessment
- Ergonomic advice included
- Clinic, home & online
Static & dynamic assessmentPosture checked still and moving
Personalised correction planBuilt from your own findings
Ergonomic advice includedDesk, sleep & daily habits
Clinic, home & onlineOpera House, Charni Road
About the service
What is a posture assessment?
A posture assessment is a comprehensive physical examination of your body posture, carried out by a physiotherapist while you are standing, sitting and performing common movements such as walking or bending. It establishes the alignment of your spine, the position and movement of your shoulders and pelvis, your head position, and your overall body structure and balance.
Your posture is a soft indicator of how well — or how poorly — your body is coping with the demands of everyday life: hours in an office chair, time bent over a phone, long drives, or simply standing in a queue. The posture assessment and correction program in Mumbai offered by TheraCure detects spinal, shoulder and pelvic misalignment and builds a corrective action plan from what we find.
Poor posture alters the body's natural alignment. Over time that places enormous stress on muscles and joints and causes musculoskeletal pain. A postural assessment is how we detect that poor posture and identify what is causing it.
Warning signs
Signs you may need a posture assessment
Most of us think of bad posture as purely aesthetic, but the warning signs are usually subtle and easy to miss. These are the kinds of problems that could benefit from a professional posture assessment.
- Neck and shoulder tension
- Lower back pain from sitting
- Rounded shoulders or forward head
- Uneven shoulders or hips
- Poor balance when standing or walking
- Tired muscles from everyday tasks
- Headaches caused by tense muscles
- Limited range of motion
Recognising these symptoms is the first step towards correcting them and preventing more serious postural problems later.
Root causes
Common causes of poor posture
During a posture assessment your physiotherapist typically observes several contributing factors at once. These are rarely stand-alone problems — they usually occur together.
Tech neck from mobile use
Every degree the head drops forward multiplies the load on the neck extensors, producing the classic forward head position.
Poor workstation ergonomics
A low monitor, unsupported lower back or badly placed keyboard forces the body into a compensating posture all day.
Weak core & a sedentary lifestyle
When the deep abdominal and spinal stabilisers are underused, the spine loses its support and the posture collapses.
Pregnancy & postnatal change
Added weight at the front shifts the centre of gravity, increasing the lumbar curve and loading the lower back.
Carrying a bag on one shoulder
Repeated one-sided loading — handbags, laptop bags, heavy schoolbags — creates uneven shoulder and hip height.
Tight chest and hip muscles and previous injuries are two further causes we look for, since both change how the body distributes load long after the original problem has settled.
Two ways we assess
Static and dynamic postural assessment: what is the difference?
Sometimes it is hard to see what is going on while you are standing still, so we may perform a static assessment, a dynamic assessment, or both, depending on the information we need.
Static postural assessment
A static posture assessment is used in most posture consultations. It shows us your posture in a relaxed standing position and in sitting. We assess you in profile and from behind against a plumb line to indicate spinal alignment, the relative height of your shoulders, the position of the pelvis in both side and back view, and the position of your head. Your standing posture is then compared with your sitting posture.
Dynamic postural assessment
A dynamic posture assessment looks at how your posture behaves when you are moving — squatting, walking, or performing a task specific to your sport or your work. It is particularly useful for athletes and for anyone whose posture holds up at rest but collapses under activity, including people in rehabilitation.
The Posture Club at Theracure routinely uses dynamic posture assessment alongside static screening, because the compensations that cause pain often only appear once the body is loaded.
Our approach
How we assess and address your posture at TheraCure
A structured four-stage pathway, from analysis through to the ergonomic changes that keep the results.
Posture analysis
Your physiotherapist performs a series of postural assessments and mobility tests to determine the areas of postural imbalance.
Personalised correction program
Based on the assessment, your personal posture correction plan is designed to balance your musculoskeletal system according to your specific needs.
Therapeutic intervention
Your therapist guides you through corrective exercises to restore proper posture, and may add massage, soft tissue therapy, myofascial release, Kinesio taping and muscle lengthening techniques to release tight muscles and activate weak postural muscles.
Ergonomic & lifestyle advice
Postural control extends beyond the musculoskeletal system, so we advise on desk and sleeping posture, with referral to our office ergonomics consultation or home ergonomics service where useful.
With consistent application of the program, changes in the body and in posture can begin to appear in as little as one week, although the full pathway length depends on how long-standing the problem is.
Why it matters
Why posture is important for your health
The human spine is constructed to bear the weight of the body in a particular alignment. When a person slouches while sitting or standing, that weight is distributed unevenly, and a range of problems can follow — tension headaches, low back pain, rounded shoulders and shallow breathing among them.
What good posture does for you:
- Muscle flexibility — muscles stay flexible rather than becoming tight.
- Less fatigue — less muscular strain is needed simply to hold you up.
- Better load bearing — weight is shared along the spine rather than through selected vertebrae.
- Improved circulation and breathing — the chest and diaphragm are free to expand.
- Alertness and confidence — upright posture reads as engaged and self-assured to others.
Who it is for
Who is likely to benefit from a posture assessment?
A postural assessment is indicated for the following groups.
Desk-based professionals
Anyone spending long hours working at a desk and facing a computer monitor.
Long-standing postural pain
People with persistent neck, shoulder and lower back pain linked to posture.
Students & schoolchildren
Children and adults carrying heavy schoolbags or studying for very long hours.
Expectant & new mothers
Postural alignment altered by pregnancy weight gain and by feeding and carrying positions.
Athletes & fitness enthusiasts
Anyone wanting to avoid the compensatory pain that follows a postural imbalance under load.
Older adults
Elderly people managing age-related changes in posture, balance and spinal alignment.
Anyone in rehabilitation
Individuals recovering from any physiotherapy condition where posture affects the outcome.
Inside the program
What does our posture correction program involve?
TheraCure offers a comprehensive posture assessment and treatment package for a range of musculoskeletal problems, combining the following evidence-based therapies.
- Posture correction and adjustment
- Exercise and muscle training
- Manual therapy and therapeutic massage
- Myofascial release and Kinesio taping
- Cold and heat therapy, and electrotherapy including TENS
- Breathing exercises, relaxation techniques and counselling
- Advice and guidance on activity and posture
- Lifestyle modification — pacing activity, sleep and stress
Alongside the hands-on work, the program builds awareness of your own faulty postural patterns and mindfulness about moving in better ones — which is what makes the change hold outside the clinic.
Start today
Everyday posture tips you can start using today
Staying conscious of your posture all day is not easy. These checks help you notice the mistakes as they happen.
Correcting your sitting posture
- Keep the back of your head upright, not leaning forward
- Get up roughly every 30 minutes — don't hold one position too long
- Keep your knees bent at about 90 degrees and don't cross your legs
- Distribute your weight evenly across both sides of your seat and spine
- Keep your feet planted firmly on the floor
- Roll your shoulders down and back, not up and forward
- Stand up by leaning forward rather than pushing up and over
Correcting your standing posture
- Keep your chin parallel to the floor, not dropped and forward
- Stand up straight, but without exaggerating the position
- Keep your feet shoulder-width apart
- Keep your shoulders back and down, upper back not rounded
- Gently draw your stomach in
- Let your arms hang naturally at your sides
How to see us
At the clinic, at home, or online
Posture work does not always happen best in a clinic room — sometimes it needs to happen where you actually sit and work.
Clinic appointments
Full static and dynamic assessment with hands-on treatment at our Opera House, Charni Road clinic.
Home & office ergonomics
We assess the desk, chair and screen you actually use. See home ergonomics and office ergonomics.
Online consultation
Cannot reach the Mumbai clinic? Book an online consultation for posture correction.
Meet your therapist
Dr. Pooja Mehta
Founder, TheraCure — Consultant Physiotherapist & Occupational Therapist
4stage assessment & correction pathway
1 weekearly postural change often visible
Dr. Pooja Mehta leads the Posture Club at TheraCure, where posture is treated as a musculoskeletal problem with an ergonomic cause — not simply a habit to be corrected by being told to sit up straight.
Her approach combines static and dynamic postural analysis with hands-on therapy and a correction program built around the individual's work, home setup and daily routine, so the alignment gained in the clinic is sustainable outside it.
Postural analysisErgonomicsMusculoskeletal physiotherapyOccupational therapy
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Common questions
Frequently asked questions
Your physiotherapist will ask you to stand and sit in certain positions and, where relevant, perform particular movements. They will examine your spinal alignment and pelvic position, assess which muscles are too tense or too weak, and explain their findings to you.
A static assessment considers your posture when standing or sitting still. A dynamic assessment looks at your posture during movement, such as walking or playing a sport, and is useful for spotting issues that only arise when you move.
It depends on the individual patient and the severity of the problem. Minor misalignments exacerbated by specific postures may only require a few sessions of physiotherapy, whereas more serious or long-standing issues may require additional treatment.
Posture correction is recommended in cases of persistent neck or lower back pain, as poor postural alignment can be a major contributing factor. Physiotherapy for these types of musculoskeletal pain can include posture correction, joint mobilisation and muscle strengthening exercises.
Both. Physiotherapists provide posture correction for patients with existing pain as well as those who wish to prevent future injury. People with a sedentary job, or who spend long periods walking or sitting, are especially recommended to have a postural assessment.
There is no special preparation. It is wise to wear something comfortable that allows you to move freely and lets the physiotherapist see your spine and musculature clearly.
Yes. In addition to posture correction at the clinic, TheraCure provides an online consultation for posture correction for those unable to come to the Mumbai clinic.
Posture Club at Theracure
Find out what your posture is costing you
Book a static and dynamic posture assessment in Mumbai and leave with a correction plan built around your body and your working day.