Keep ears stacked over shoulders
Keep shoulders relaxed and down
Align ribs over hips; avoid flaring the ribs
Tuck the pelvis slightly (neutral spine)
Engage the core gently without bracing your breath
Maintain a slight chin tuck; avoid forward head
Use a supportive chair with hips slightly higher than knees
Adjust monitor to eye level; keep screen centered
Keep elbows close to the body at about 90 degrees
Place feet flat on the floor or on a footrest
Use a keyboard/mouse close enough to avoid reaching
Take micro-breaks every 30–60 minutes to stand and reset posture
Set a timer to check posture periodically (shoulders back and down, head level)
Limit prolonged sitting; alternate between sitting and standing
When standing, distribute weight evenly through both feet
Avoid locking knees; keep a soft knee bend
Keep hips level; shift weight regularly
Strengthen upper back with rows (band or cable)
Strengthen glutes and hips with bridges, squats, or hip hinges
Strengthen core with dead bugs, side planks, and bird dogs
Stretch tight areas: chest/pecs, hip flexors, and hamstrings
Add thoracic mobility: foam rolling mid-back or gentle rotations
Practice “wall posture” checks: back to wall, chin tucked, ribs neutral
Sleep with a supportive pillow that keeps your neck neutral
If you use a backpack, wear both straps and keep it close to your body
Avoid carrying heavy loads on one shoulder
Stay hydrated and manage stress to reduce habitual shoulder tension
Stop activities that cause pain; adjust setup or seek professional guidance if needed