Instructions for Optimal Posture

Standing:

  1. Place your feet at hip/shoulder width distance apart.
  2. Turn your feet in toward each other until you feel tension.
  3. Tighten your abdominal muscles to tilt pubic bone up toward the belly button.
  4. Drop your arms to your sides, palms facing front.
  5. Lift your sternum. This will also shift your head back over your shoulders.
  6. Push your knees outward (laterally) until you feel tension in your buttocks.

Sitting:

  1. Sit with both feet flat on the ground (or firm flat surface).
  2. Chair height should be where thighs are parallel to the ground, or slightly higher.
  3. Pelvis should be in slight forward tilt, allowing mild low back curve (like lumbar support would provide).
  4. Lift sternum straight up.
  5. Keep shoulders down.
  6. Elbows should be near your side, not in front of you, as you work.
  7. Work surface should be at elbow height, wrists in neutral.

For detailed information regarding ergonomic principles, go to: www.healthycomputing.com/office/setup