What good posture looks like
Stand side on to a mirror. In good posture, these four points are in one line:
- your ear,
- your shoulder,
- your hip,
- your ankle.
Your chin is level. Your shoulders are back and down, not up near your ears.
A quick check at the wall
- Stand with your back to a wall. Put your heels a little away from it.
- Let your bottom, your shoulder blades and the back of your head touch the wall.
- Stay for one minute. Breathe.
- Step away and try to keep this shape.
This is how standing tall feels. Do it once a day to remind your body.
Seven daily habits
| Habit | How to do it |
|---|---|
| 1. Raise your screen | The top of your screen is at eye level. Put a laptop on a few books. |
| 2. Sit back | Your back touches the chair. Your feet are flat on the floor. |
| 3. Lift your phone | Bring the phone up to your eyes. Do not bend your neck down to it. |
| 4. Move every 30 minutes | Stand up, walk a little, roll your shoulders. |
| 5. Do the wall check | One minute at the wall, once a day. |
| 6. Pull your shoulder blades together | Hold for five seconds. Do it ten times. |
| 7. Carry your bag well | Use both straps of a backpack. Change sides with a shoulder bag. |
Start with one or two. Add the others when the first ones feel easy.
How to stand
- Put your weight on both feet.
- Keep your knees soft, not locked.
- Pull your shoulders back, then let them drop.
- Think of a string that pulls the top of your head up.
How to sit
- Sit with your hips at the back of the chair.
- Keep your knees at the same height as your hips, or a little lower.
- Rest your arms on the desk so your shoulders can relax.
- Do not cross your legs for a long time.
Posture and clothes
Posture changes how every outfit looks.
- Shirts and jackets sit flat when your shoulders are back.
- You look taller, so coats and pants hang in a longer line.
- Clothes that fit well also help. See how to dress for your body type.
See it change
Posture changes slowly. A photo from the side, once a week, shows it. Read how to take progress photos.
Ukti is our app. Its weekly Look score uses a front photo and a side photo. If you add a full-length photo, it also reads your body. It gives you a short list of things to do, and puts this week's photos next to last week's.
Be careful
This guide is general advice. It is not medical advice. If you have pain, or if you lose feeling in a part of your body, see a doctor before you start any exercise.
