Proper posture while seated should include your feet flat on the ground, directly underneath the knees. The legs form right angles with your butt on the chair and your knees coming out directly straight from your hips. You want to avoid having your legs dangling from a chair that's too tall or sitting in a cramped style.
Moving up the body, focus on the spine being in proper alignment. Often the spine rounds forward as you're typing on your computer or working on something in front of you. Fix this by bringing the abs in toward the spine, lifting the chest and rolling back the shoulders. You want your shoulders to be stacked over your ribs, and your ribs to be stacked over your hips.
Research shows that people who engage in a regular workout routine to improve posture have less pain levels in the neck, shoulders, middle back, lower back and pelvis. Adding in 20 minutes a day just three days a week helps.
To get you started, add in these exercises to your regular exercise routine:
Even if you are in perfect posture while working, standing up to take a break, stretch and move your body is imperative. Getting up every 30 minutes is what's recommended according to current research.
You could take a walk around your house, march in place and pump your arms up or stretch. This will improve the circulation in your body and even reduce your risk of death due to sitting. Placing an alarm or notification on your phone or work calendar is a simple way to ensure that you're following these recommendations.
