Keep ears stacked over shoulders
Keep shoulders relaxed and down
Pull shoulder blades slightly back and together
Maintain a neutral spine (avoid excessive arching or rounding)
Keep ribs down and core gently engaged
Align hips over knees and ankles when standing
Distribute weight evenly on both feet
Use a chair that supports the lower back
Set feet flat on the floor or use a footrest
Keep knees level with or slightly below hips
Sit with back fully supported and avoid slouching
Keep screen at eye level to prevent head-forward posture
Hold the phone at eye level rather than looking down
Use a keyboard and mouse so elbows stay near your sides and wrists stay neutral
Take short movement breaks every 30–60 minutes
Stand up and stretch if you’ve been sitting for a long time
When walking, keep chest open, chin level, and avoid looking down
Limit time with head-forward positions (phone/laptop use)
Strengthen upper back and posture muscles (rows, reverse flys, band pull-aparts)
Strengthen glutes and core (bridges, dead bugs, planks)
Stretch tight areas (chest/pecs, hip flexors, hamstrings, upper traps)
Practice “chin tuck” with a neutral neck position
Practice diaphragmatic breathing with ribs expanding without rib flare
Avoid locking knees when standing
Use a backpack with both straps and keep it close to the body
Adjust car seat and driving posture so headrest supports your head/neck
Sleep with a supportive pillow that keeps your head neutral
If you have persistent pain or significant posture changes, consult a healthcare professional or physical therapist