Solution Name: Improving Posture Plan
Good Sitting posture
Place feet flat on the floor, sit back in the chair, lift your ribs and place spine in a neutral position. Do this by tilting hips forward and backward until a comfortable position is found.
Then move the middle of the back including the ribs, forward and back until feeling comfortable.
Finally bring chin forward and back, making sure the head feels balanced and pain free.
Stand with weight mostly on the balls of the feet, not with weight on the heels
Keep feet slightly apart, about shoulder-width
Let arms hang naturally down the sides of the body
Avoid locking the knees
Tuck the chin in a little to keep the head level
Be sure the head is square on top of the spine, not pushed out forward
Stand straight and tall, with shoulders upright
If standing for a long period of time, shift weight from one foot to the other, or rock from heels to toes.
Stand against a wall with shoulders and bottom touching wall. In this position, the back of the head should also touch the wall - if it does not, the head is carried to far forward (anterior head carriage).
Keep the head up and eyes looking straight ahead
Avoid pushing the head forward
Keep shoulders properly aligned with the rest of the body (Source Spine Health)
Exercises to Improve Posture:
Standing cat cow.