A Simple Posture Checklist for Your Desk
A short checklist is easier to use than a long list of posture rules. Check the setup, then check whether you have moved recently.
Check the screen
- Is the main screen in front of you rather than off to one side?
- Can you read it without leaning your head toward it?
- Do you look away or change tasks often enough to rest your eyes and neck?
Check the chair and feet
- Are your feet supported by the floor or a footrest?
- Can you sit back without the chair pressing into an uncomfortable spot?
- Can you change position without losing balance or sliding forward?
Check the reach
Keep the keyboard and mouse close enough that your elbows stay near your body. Put the things you use most within easy reach. If you have to twist or stretch for the same item all day, move the item before trying to correct your shoulders.
OSHA uses neutral working positions as a reference for reducing awkward reaches. The checklist should help you move more freely, not freeze you in one arrangement.
Check the day, not only the chair
If you have stayed in one position for a long time, stand up and walk before making more adjustments. Then choose one cue for the next break. A useful checklist ends with an action you can repeat.