As a PT who has worked with hundreds of people on their posture and spinal issues, I feel like I have to chime in here. First, I do appreciate your efforts. It's great to see there are people that are passionate about their wellbeing and willing to spread that message.
However, much of the information in this document is misleading or just wrong. The entire Deviation section is incorrect. I have no idea what that blue and white lines are supposed to be showing you, but it's not that person's alignment or the supposed correct alignment. Everyone is different, and just about everyone has abnormal posture. Unless it's 1) extremely abnormal and odd looking or 2)causing you pain, I wouldn't treat it aggressively. Just being aware of bad posture and trying to correct it throughout the day with good habits is enough.
Also, many of the stretches are either poorly designed or unnecessary. I would NEVER have anyone stretch their neck with flexion to the chest. That's a recipe for cerical dysfunction. If someone has forward head and is in relative cervical extension, cervical retractions are the gold standard stretch. See
this video for an example.
On a general note, stretching is great. However, stretching without stabilization is harmful. Sometimes you have to allow muscles to be tight because the underlying structure is damaged or, if stability is lacking, the joint can be harmed. You have to know if it's safe for you to do.
TL;DR - If you have pain or postural issues, go see a professional who can give you an accurate assessment of what's going on. Even if it's a one time thing, it's better to know from a pro than self-diagnosing and doing the wrong thing.
