Posture Guide
Ergonomic Setup Rules
Monitor height
Top of screen at or slightly below eye level. Screen 50–70cm from eyes. Tilt 10–20° upward.
Chair & seat
Feet flat on floor. Knees at ~90°. Back supported by chair. Hips slightly higher than knees.
Keyboard & mouse
Elbows at 90°. Wrists neutral (not bent). Keep mouse and keyboard at same level, close to body.
Movement breaks
Stand and move for 5 min every 30–60 minutes. Micro-breaks every 20 min (20-20-20 rule for eyes).
Lighting
Natural light from the side (not behind screen). Avoid glare on monitor. Use warm 3000–4000K lighting.
Sitting Posture Checklist
| Body Part | Correct Position | Avoid |
|---|---|---|
| Head | Centered over spine, chin slightly tucked | Forward head posture |
| Shoulders | Relaxed, back and down | Hunched or raised |
| Lower back | Natural lumbar curve, supported | Slouching or over-arching |
| Knees | 90° to 110° | Crossed legs |
| Wrists | Neutral, straight | Extended/flexed while typing |
Posture Timer
30:00
Take a break every minutes