FIX your posture, right now! 🫵🏻🤨 | Saurabh Bothra Yoga, by Saurabh Bothra on YouTube. 1 min 29 s.
- Video length
- 1 min 29 s
- Time to do it
- 2 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Sit all the way back so your hips and lower back touch the backrest. Keep both feet flat on the floor, about hip-width apart, and stop perching on the edge of the seat.
Adjust the chair height so your knees sit level with your hips or slightly lower, and your thighs are roughly parallel to the floor.
Raise your screen so the top edge is at eye level and about an arm's length away. A stand or a stack of books works fine.
Let your shoulders drop down and back, away from your ears. Keep elbows near 90 degrees and wrists straight, not bent up or down.
Lengthen the back of your neck and tuck your chin slightly, as if a string is pulling the crown of your head toward the ceiling.
Open your chest by rolling your shoulders back, but do not arch your lower back to get there. Your ribs should stay stacked over your hips.
Set a reminder to stand up every 30 to 45 minutes. Roll your shoulders and squeeze your shoulder blades together a few times before you sit back down.
Recheck the setup after lunch and again late in the day, since you tend to slide forward and slouch as you get tired.
Tips and common mistakes
Slouching is not the enemy as long as you keep changing position. Move often instead of holding one perfect pose for hours.
Keep your phone and mouse close so you are not reaching forward or twisting to use them.
If a stretch or position causes sharp pain, tingling or numbness, stop and speak to a doctor or physiotherapist.
Questions
How long does it take to see better posture?
You will feel the difference right away, but holding it takes practice. Short checks several times a day work better than one long correction.
Do I need a special ergonomic chair?
No. Any chair with a backrest works if your feet are flat, your hips are level with your knees and your screen is at eye level.
Should I sit up straight all day?
No. Aim for a comfortable upright position and change it often. Standing up and moving every half hour matters more than perfect stillness.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
