How do I fix bad posture?
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3 Answers
Strengthen the upper back, glutes, and core; stretch chest and hip flexors; and, most importantly, change position frequently rather than holding any single "correct" posture. Set up your workstation so the screen is at eye level.
The strongest evidence is for movement variety rather than holding one ideal position. Any posture held for hours becomes uncomfortable.
Set-up basics: screen top at eye level, elbows near 90 degrees, feet flat, and the mouse close in. Add upper-back and glute strengthening twice a week.
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