1. The screen must be at eye level
The top edge of the screen should be near or slightly below the horizontal line of your eyes. Never use a device with your head tilted down for long periods.
2. Support the arms rather than straining the shoulders
The keyboard and mouse should be positioned so your elbows hang naturally at about 90 degrees, avoiding compensation by raising or thrusting the shoulders forward.
3. Head position: use “ear over shoulder” as the standard
Your ear should sit directly above, or slightly behind, the top of your shoulder (the acromion). The moment it juts forward, the posture is wrong.
4. Static sitting must not exceed 45 minutes
Every 30–45 minutes you must stand or move for at least 30 seconds to break the static load on your neck.
5. No prolonged slumped sitting
Avoid a posterior pelvic tilt, a collapsed thoracic spine, and the “sinking into the chair” posture while using the computer.
6. Do a basic deep neck flexor activation exercise daily
Perform 10 chin tucks to restore control of the neutral head-and-neck position.
Core Principle
Keep the head and neck neutral, reduce forward-thrust load, and avoid long periods of static fixation.