• Keep your feet flat on the floor. You should use a foot rest if you have shorter legs. Your ankle, knees and hips should be roughly bent at 90-100 degrees.
  • Distribute your weight evenly between your both buttock cheeks, up on your “sit” bones. Do not cross your legs for an extended period of time. Do not round out your lower back.
  • Ensure that your chest is in a neutral position.  Imagine lifting your heart up slightly, this will put your upper body in the right position.
  • Shoulder blades should be pulled back and down slightly with your ear over your shoulder. Make sure that you do not squeeze your shoulder blades together excessively while you’re sitting (the YWTL exercises we give you require squeezing the shoulder blades together to “strengthen” your upper back muscles but that’s to do during normal sitting).
  • Keep your elbows gently tucked into the sides of your body.
  • Gently keep your chin tucked in and elongate your neck.

Here are some quick HOW-TO videos to help you stretch and strengthen your muscles to keep you in good posture:

STRENGTHEN: Glutes, Back

STRETCH: Stretches for people who sit all day,  Hamstrings