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Sitting Ergonomics

How to Improve Computer Posture (free checklist)

How to Improve Computer Posture

“Sit up straight.” Or, “use good posture.”

We’ve heard things like this a million times before. But what do they really mean? How do you really do it? And what are the specific cues? In an easy to remember way…

It’s not as simple as just “sitting up straight”. It’s actually a very intense process. The human body is the most complex body of work ever created. But, that doesn’t mean we can’t simplify the sitting process as much as possible.

Computer Posture Checklist

It’s not just about strength. There’s a lot of balance and technique involved.

First, we need to dissect the process of good sedentary ergonomics into 5 major regions of the human body:

Region 1: Back/Abs (Core)

Region 2: Hips

Region 3: Legs

Region 4: Head/Neck

Region 5: Arms/Shoulders

We also need to minimize the number of sedentary actions we are doing 2,000 hours per year. That’s how many you sit at a desk with a 40 hour per week desk job.

Action 1: Sitting

Action 2: Looking at a Monitor

Action 3: Typing/Clicking

Finally, we’ll relate all of these body parts and actions to the equipment we use throughout the day.

Equipment 1: Chair

Equipment 2: Monitor

Equipment 3: Keyboard/Mouse

“It’s not our fault…however, it is our responsibility…”

As computer desk jockeys, it’s not our fault that sitting for a living is destroying our bodies and minds. However, it is our responsibility to make sure we minimize the negative effects and damage.

The below picture only previews the first 6 of 14 easy habits on my Computer Posture Checklist. But, you can download the whole thing here for free at SittingErgonomics.com/checklist.

It’s great for posting at your desk (to refresh your memory occasionally).

Computer Posture Checklist

Have a great day everybody!

Todd Bowen of Sitting Ergonomics


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