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Improve your Sitting Position


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To maintain good posture, adopt the right sitting position and is a healthy and spinal bone. Most people can improve their meeting status by following a few simple guidelines.Sitting with a straight back and shoulder will improve not only the physical health of a person, but they may feel more confident.

Best sitting position

  • keeping feet flat or rest them on either the floor or a footrest
  • avoiding crossing knees or ankles
  • maintaining a small gap between the back of the knees and the chair.
  • sitting up straight and looking forward without straining the neck
  • keeping the back against the chair, or using a backrest or cushion if there are places where the back does not comfortably meet the chair, especially in the lower back region
  • keeping the forearms and knees parallel to the floor where possible
  • holding elbows at the sides creating an L-shape in the arms
  • avoiding sitting for long periods at a time, ideally taking at least a 10-minute break for every hour of sitting
  • positioning knees at the same height or slightly lower than the hips
  • placing ankles in front of the knees
  • relaxing the shoulders.

Tips for sitting posture at a computer

  • keeping the monitor at arm's length and no more than 2 inches above the natural line of sight
  • customizing workspaces, for example adding footrests, wrist pads, or backrests
  • using a standing desk to alternate between sitting and standing
  • using an ergonomic chair, a yoga ball, or a knee chair
  • trying out different keyboard and mouse types
  • using a headset for long calls or dictating to reduce neck strain
  • positioning the keyboard and mouse close together to avoid reaching
  • getting up and moving around occasionally, especially when experiencing any muscle or joint pain

Sitting positions to avoid

  • Sitting slumped to one side with the spine bent
  • Keeping the knees, ankles, or arms crossed
  • Sitting for a long time in one position
  • Sitting for an extended period without taking a break
  • Straining the neck for long periods while looking at a monitor, telephone screen, or document.
  • Sitting in a position that does not fully support the back, especially the lower back.
  • Dangling or not properly supporting the feet.


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