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�    Your head weighs 8-10 lbs and when it drops forward of the shoulder line, it creates stress on the base of the neck and upper back

�    If you carry that more to one side, it creates further imbalances

�    Computer monitor between 18-36" - an arm's length based on vision and eye wear

�    Wall stand - stand with your head, mid back and tailbone at a wall

�    Finger point - as a check, press your nose back with your finger

�    when you slouch and round forward, it overstretches your rhomboids and tightens your anterior delts (front shoulder) and chest

�    The more you sit like this, the more these muscles stretch and tighten in this position and the tougher it becomes to stand or sit straight

�    Upper back resting against your chair back

�    Lumbar support sitting in the small of the back to promote a natural and neutral curve

�    Scapular squeezes

�    Chest stretch

�    External Rotation

�    Dumbbell, barbell or seated rows

�    When your hips start to slide away from the base of your chair, hips slide forward, upper and lower back curve 

�    You lose your lumbar curve, the support for the upper body and your breathing capacity

�    Hips should be back in the chair with the height set so that the knee is in line with the hip (avoiding a slide)

�    Wall stands

�    Squat ups

�    Reverse the curve

�    We take short cuts over or around our desk because "it'll only take a minute" - which then often extends

�    When you lean forward or have "forward flexion" it puts pressure on the low back

�    Turning to face your keyboard and documents you are working on

�    Elbows in - keep your keyboard and documents working with your elbows in at the sides

�    Reverse the curve

�    Take mini breaks - change your posture or move

�    We often catch ourselves favouring or leaning to one side

�    This creates an imbalance with the strain and position of muscles which increases your vulnerability to aches, pains and strains

�    Ears above shoulders, shoulders above hips

�    Elbows under shoulders, feet under knees

�    Give yourself reminders

�    Balance your lean - go the other way!

�    Take breaks - get up and move

�    Sit and Reach stretch

�    Very often we fall in to bad habits of crossing, tucking or sitting on one leg

�    Reduce circulation which reduces blood flow and oxygen creating fatigue to you and that body part!

�    Feet up on a riser of some type for support

�    Desk chair hamstring stretch

�    Twister