ESSENTIAL (0:08 sec)
If the foundation is off, everything is off. So, push your butt all the way back into the seat. Keep your pelvis (hip) upright, almost tilted forward and stack your spine on top in balance.
ESSENTIAL (0:10 sec)
Set your foundation right. Again, push your butt all the way back into the seat. Keep your pelvis (hip) upright, almost tilted forward. Stack your spine on top. Be in balance.
ESSENTIAL (0:09 sec)
Adjust your chair height so your feet rest even and flat on the floor to support you.
ESSENTIAL (0:07 sec)
Try to hold your arms out in front of you for a while. Exhausting, right? Keep your elbows under your shoulders and your wrists below your elbows.
ESSENTIAL (0:12 sec)
Roll your shoulder one at a time up, back, down and exhale to relax your chest.
ESSENTIAL (0:15 sec)
Pull your chin to your Adam's apple and your ears over your shoulders.
ESSENTIAL (0:13 sec)
Keep your hands and fingers cupped (slightly rounded) and your wrist straight. Don't tilt your hands up. Try tilting your hand up and wiggle your fingers - it’s exhausting.
USEFUL (0:07 sec)
It is easy. If you can see both your ankles, your legs are aligned and can relax without being stressed.
USEFUL (0:07 sec)
Like your arms, if you hold your head out in front of your spine, it gets very heavy and tightens your neck muscles.
USEFUL (0:12 sec)
If you sit on your upright pelvis and stack your spine you can actually just roll your shoulders, drop your chest and relax for good posture.
USEFUL (0:10 sec)
Sit on your couch or bed? It is probably too deep and your pelvis rolls back, collapsing your spine. Put some cushions behind your lower back and let them keep your pelvis upright.
EQUIPMENT SETUP (0:12 sec)
If the keyboard is off to the side your spine will twist causing lower back and neck pain. If it is too high it will raise your arms. If it is too far it pulls you forward or sends your arms forward.