Print out the following checklist (or save it on your smartphone) and keep it handy for regular checks of your sitting posture throughout the day, whether sitting at a desk, in a car, or watching TV.

Perform the following 7 quick checks, starting from your feet and working up to your head. How do you stack up?

  1. Feet flat on the floor or foot rest

  2. Buttocks right back against the back of the seat

  3. Weight equally distributed between your sit bones

  4. A slight inward curve in your low back (vs a flat or rounded back)

  5. Elbows close to your sides

  6. Back of shoulder blades touching the back of the chair

  7. Ear lobe directly above your shoulder

Keep in mind, even with perfect posture, sitting is not the ideal position for our bodies for extended periods, so make sure you’re getting up and moving at least once every hour!