How to Improve Your Posture: Simple Daily Fixes

Hours at desks and on phones make many of us hunch forward. Good posture isn't about sitting perfectly still — it's about moving often and setting up your space well.

Check your posture

• Ears roughly over shoulders
• Shoulders relaxed, not hunched
• Back supported when sitting
• Feet flat on the floor

Daily fixes

1. Raise your screen to eye level.
2. Hold your phone higher instead of looking down.
3. Move every 30–60 minutes.
4. Sit back in your chair with your lower back supported.

Simple exercises

• Chin tucks: gently draw your chin back, hold 5 seconds, repeat 10 times.
• Shoulder blade squeezes: squeeze together for 5 seconds, repeat 10 times.
• Doorway chest stretch: hold 20–30 seconds.
• Planks: build core strength.

If you have ongoing pain, numbness or stiffness, see a doctor or physiotherapist.