How’s your posture? (Head, shoulders, knees and toes)

By Karen Cross

Simple reminders to sit up straight, stand tall, stretch and be aware of body alignment

Many side effects can result from poor posture: shoulder, neck and back pain, circulation issues, dizziness and even depression, to name a few.  You can avoid injuries and unnecessary doctor visits and save your time and money by following some simple steps below.  By doing so, you could maintain and possibly improve a proper desk posture.


Keep your distance!  Eyes should be arms-length (20-30 inches) away from your monitor.  Eye level should be at the top or just below the top of your monitor.  When wearing progressive glasses, eye level should be 1-2 inches lower.

Chair height:

Knees should be level with the hips. Keep knees in line with your ankles.  Feet should be flat on the floor or footrest.  Do not keep your legs, knees or ankles crossed.  Use a lumbar support tool to prevent slouching and support your back.


If you stand during your workday, be sure to wear supportive shoes; invest in an anti-fatigue mat.  Avoid sitting or lying on the couch or bed.


Keep them relaxed.


Wrists should be straight.  Hands should be at or below elbow level.  Arms should be at a 90- to 100-degree angle.


Use a hands-free device to prevent neck issues if you use the phone often.

Desk setup:

The key to proper desk posture is to keep everything at arm’s length and on the left or right depending on convenience.


Avoid glare. Take advantage of natural lighting if possible.  When using a lamp, the goal is to illuminate the space but avoid creating glare and shadows.



Get up and stretch!

If possible, hold each stretch for 15-20 seconds:

Stretch your arm across your chest.  Gently apply pressure on the upper arm to increase the stretch.
Twist to the left and right.
Extend your arms over your head and interlock your fingers. Lean to the left and right.
Shrug your shoulders, wiggle your fingers and rotate your wrists.
Move your arms behind you and grab your hands.  Straighten your arms and lift your hands up to feel a stretch in your chest.

It’s never too late to improve your posture.  Being aware of your posture and your work environment is a great place to start.

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