Stand against the wall with your heels, pelvis, upper back and head all touching the wall. Keep your chin parallel to the floor. This should be very easy and comfortable.
If you have to force your head back or keep it there, OR find it quite uncomfortable, the bones in your neck may already be mis-shaped.
Without moving, slide your hand between the wall and your lower back. Keep your chin parallel to the floor.
If you can’t get your hand in, farther than your fingers, your back is too flat and most likely you have what is called a "posterior pelvis". This type of posture will cause your upper back to round forward excessively.
If you can slide your entire arm under your back, you have an excessive curve. This is called "anterior pelvis" and can give you back pain as the discs in the low back are being compressed. Most likely your chin is elevated, with the top of your head is leaning on the wall instead of the back of your head.
To check your flexibility during this test, remove your hand and try to flatten your lower back against the wall while maintaining your head, upper back, and pelvis positions, all staying against the wall.
This time, stand with your entire back flat against the wall. Move your feet away from the wall about 12", about hip width apart.
Lift both arms straight over your head with your elbows straight. Don't elevate your chin.
The image to the left is correct and shows good spinal flexibility.
If the only way you can do this is to elevate your chin and bend your knees because you cannot straighten your arms, your back is not very flexible.
If any part of your back or hips come off the wall, this is another indication you need to increase the flexibility of your spine.
Without good spinal flexibility and correct posture, you are in danger of injuring your back, shoulders, or neck. It doesn't make any sense to build muscle on a crooked frame. Start today with these quick and easy stretch and strengthen exercises, click here.