Sit and stand with your ears, shoulders, hips, knees, and ankles aligned
Keep your chin level and your head over your shoulders
Pull your shoulders back and down, not hunched forward
Engage your core muscles gently
Keep your feet flat on the floor when sitting
Use a chair that supports your lower back
Adjust your desk, chair, and screen to eye level
Keep your elbows close to your body and bent about 90 degrees
Avoid crossing your legs for long periods
Take regular breaks to stand, stretch, and move
Strengthen your back, core, and glute muscles
Stretch your chest, hip flexors, and hamstrings
Practice posture checks throughout the day
Sleep on a supportive mattress and pillow
Wear comfortable shoes with good support
Avoid looking down at your phone for long periods
Lift objects with your legs, not your back
Maintain a healthy body weight
Be consistent with posture habits every day