Firstly, there is no perfect posture. There is Bad Posture, and there is better posture, but this posture will be different for everyone, and we all have slight asymmetries.
Having said that, if your suffering from any pain, discomfort and / or injuries then a good place to start is by looking at your static posture.
To Solve a problem we first need to pinpoint the cause. By understanding proper posture, you can learn about your own postural deviations and determine which corrective exercises will work best to improve your alignment, reduce compensatory pattens and ultimately fix those injuries.
Common Postural Imbalances
Upper Crossed Syndrome
Rounded Shoulders, Forward Head Carriage, Increased Kyphosis
Upper Trapezius / Levator Scapulae / Pectoralis Major and Minor / SCM / Neck extensors
Mid and Lower Trapezius / Rhomboids / Serratus Anterior / Deep Neck Flexors
Corrective Exercises for Upper Crossed Syndrome
Mobilisations for Upper Crossed Posture:
Tx Spine Mobilisations
Such As Tx Foam Rolling / Tx Kneeling Rotations / The Windmill / Cat Camel / Childs Pose
Tx Foam Rolling
Tx Kneeling Rotations
The Childs Pose
Stretching for Upper Crossed Posture:
Pectoralis Major & Minor (Chest Stretch)
Activation Exercises for Upper Crossed Posture:
Rhomboids / Mid & Lower Trapezius
Such as the W’s / Cobra / Prone Lat Pulldown
Such As the Push Up Plus