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10 Tips to Improve Your Posture

We've got 🔟 posture tips below! If you've been suffering with pain and muscle stiffness from sedentary virtual work, this is for you! 🙋🏻

Our bodies were built to move, yet many of us spend more than 50% of our day seated at our desk–which is a recipe for neck and back pain, decreased mobility, poor balance, muscle stiffness, and decreased athletic performance, to name a few. 😧

It's *essential* to be mindful of your posture when seated at your desk. Proper sitting posture at a desk can help promote a healthy back and spine.

Here's 10 tips for proper desk sitting posture:

1️⃣ Keep your pelvis neutral with your butt against the back of your chair.

2️⃣ Keep your ears, shoulders, and hips aligned.

3️⃣ Maintain the normal low back curve (use a rolled-up towel or small pillow for extra support).

4️⃣ Keep your hips and knees at 90 degrees.

5️⃣ Evenly distribute your weight over both hips (avoid leaning to one side).

6️⃣ Keep both feet flat on the ground (use a footstool if necessary).

7️⃣ Keep your forearms parallel with the floor, resting on your desk.

8️⃣ Place your computer monitor 18-24 inches from your face with the top 1/3 of the monitor at eye level.

9️⃣ Regularly check that your head is not protruding forward.

🔟 Most importantly- even the BEST ergonomics don't replace GETTING UP AND MOVING every 25 minutes or so. This is non-negotiable and will make a huge difference.


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