Computer Posture: A Clear Guide to Screen, Arms, and Feet
Computer posture is easier to improve when you adjust the equipment around the task, then interrupt long periods of stillness.
Put the screen where your eyes are
Place the main screen directly in front of you and high enough that you can read without repeatedly tipping your head down. If you work with two monitors, put the one you use most in front of you rather than leaving it at the side.
You do not need to hold your head perfectly still. Look away, shift your focus, and change position through the day.
Keep the arms close
Bring the keyboard and mouse close enough that your elbows can stay near your body. Let your shoulders relax while you type. If you reach for the mouse constantly, move it closer instead of trying to keep your shoulder in place.
OSHA lists supported feet, a close keyboard, and neutral arm positions as useful reference points for computer work.
Change the work pattern
Every hour does not need to become a workout. Stand for a moment, walk to refill your water, or do a few gentle shoulder movements after a focused block. Mayo Clinic recommends regular breaks because stillness can outlast even a good setup.
Use a reminder if you lose track of time. Stop an exercise if it causes pain, dizziness, numbness, or unusual discomfort.