Strip down to a pair of shorts and have a friend take to full-body photos, one from the front and one from the side. Keeping your muscles relaxed, stand as tall as you can, with your feet hip width apart. Now analyze your photos to diagnose your posture problems.
Diagnosis: DUCK FEET
One or both feet point slightly outward instead of straight ahead.
WHERE PAIN STRIKES: Hips or lower back
THE PROBLEM: You lack flexibility in your hip muscles
FIX IT: Drop to your hands and knees and place one foot behind the opposite knee, resting your ankle on the top of your calf. Making sure you keep your spine naturally arched, shift your weight backward and allow your hips to bend until you feel the stretch. Hold the stretch for 30 seconds. Repeat 3 times and then switch sides.
THE PROBLEM: Weakness in your oblique muscles and hip flexors
FIX IT: Try the Swiss Ball jack-knife. Assume the top of a pushup position but rest your shins on a Swiss Ball. Without rounding your lower back, tuck your knees under your torso by rolling the ball toward your body with your feet. Roll the ball back to the starting position. Do 2-3 sets of 12 reps daily.
Diagnosis: PIGEON TOES
One or both feet point slightly inward instead of straight ahead.
WHERE THE PAIN STRIKES: Knees, hips, or lower back
THE PROBLEM: Tightness in the outer portion of your thigh (your tensor fasciae latae)
FIX IT: Stand up, cross your affected leg behind the other, and lean away from the affected side until you feel your hip stretching comfortably. Hold for 30 seconds. Repeat 3 times.
THE PROBLEM: Weak glutes and medius muscles
FIX IT: Use an exercise called the side-lying clamshell. Lie on one side with your hips and knees bent to 90 degrees and your heels together. Keeping your hips still, raise your top knee upward, separating your knees like a clamshell. Pause for 5 seconds; lower your knee to the starting position. Perform 2-3 sets of 12 reps daily.
Source: Men's Health