Sit with feet flat on the floor and knees at about hip level
Keep hips back in the chair so the lower back is supported
Use a small lumbar support cushion or rolled towel at the natural curve of your lower back
Align ears over shoulders and shoulders over hips
Relax shoulders down and back without forcing them
Keep chin level (avoid jutting the head forward)
Bring the screen to eye level to avoid looking down
Use a keyboard and mouse positioned so elbows stay close to the body and bent around 90 degrees
Keep wrists straight and avoid reaching forward
Stand tall with weight evenly distributed on both feet
Avoid locking knees; soften them slightly
Check posture regularly with quick “reset” breaths and a brief posture scan
Take frequent micro-breaks (stand up and move) every 30–60 minutes
Limit time spent looking down at phones; raise the device closer to eye level
Strengthen upper back and posture muscles with rows (band/cable/dumbbell)
Strengthen rear shoulders with reverse flys (band/dumbbell)
Train chin tucks (gently pull head straight back)
Stretch chest/pecs with doorway stretches
Stretch hip flexors (half-kneeling stretch)
Stretch hamstrings if they feel tight, without bouncing
Perform thoracic mobility (open books or seated spine rotations)
Add scapular retraction practice (wall slides or band pull-aparts)
Use a supportive chair or consider an ergonomic seat cushion if needed
Adjust desk height so forearms are roughly parallel to the floor
Sleep with a pillow that keeps your head and neck neutral (not overly high or low)
If you use a laptop, use a laptop stand or external keyboard/mouse
Wear supportive footwear and avoid prolonged standing in one position
If pain persists or posture issues are severe, consult a physical therapist or clinician