How To Set Up Your Workstation: The Simple Strategies

How to
set up your
workstation
The simple strategies that work!
by Mark Wong from the PostureDirect blog
www.posturedirect.com
CONTENTS
INTRODUCTION ...................................................................................................................................... 1
PURPOSE OF THIS BOOK.................................................................................................................. 1
ABOUT THE AUTHOR ....................................................................................................................... 1
MY STORY ........................................................................................................................................ 2
DISCLAIMER ..................................................................................................................................... 3
POSTURE ................................................................................................................................................ 4
WHY IS POSTURE SO IMPORTANT? ................................................................................................. 4
WHY IS IT SO IMPORTANT TO FIX YOUR POSTURE NOW? .............................................................. 5
THE RELATIONSHIP: POSTURE AND WORKSTATION ....................................................................... 5
IDEAL POSTURE ............................................................................................................................... 5
ERGONOMIC SET UP ............................................................................................................................ 10
WHAT TO LOOK FOR IN A CHAIR ................................................................................................... 11
WHAT TO LOOK FOR IN A DESK..................................................................................................... 12
COMPUTER SCREEN POSITION ...................................................................................................... 13
KEYBOARD AND MOUSE POSITION ............................................................................................... 14
IMPORTANCE OF CHANGING POSITION: KEEP MOVING! ................................................................... 15
SWITCH BETWEEN SITTING AND STANDING: THE STANDING DESK ............................................. 16
SWITCH BETWEEN DIFFERENT TYPES OF CHAIRS ......................................................................... 16
TIPS ....................................................................................................................................................... 19
SUPPORTS ............................................................................................................................................ 20
WORKSTATION EXERCISES ................................................................................................................... 21
EXERCISES THAT YOU SHOULD BE DOING! ................................................................................... 21
BONUS GIVEAWAY ............................................................................................................................... 25
FINAL WORDS FROM MARK................................................................................................................. 26
PostureDirect.com: Empower the individual. Take direct control of your pain.

INTRODUCTION
PURPOSE OF THIS BOOK

Let's get straight to the point.
Let's answer the question of, "Why should you even read this e-book?".
My intention is simple. I want to help you.
I want to help you discover the simple strategies to improve your workstation setup.
Now... why would we want to know the best way to set up your workstation?
Because by doing this, we can:

a) completely eliminate your pain
b) prevent any current pain from developing into an even worse problem
c) help fix your posture!
If any of these sound like something you'd be interested in, I know for a fact that you can
immediately benefit from this e-book.
But before we get into all of the good stuff, let me quickly introduce myself to you.
ABOUT THE AUTHOR

Hi there! My name is Mark Wong and I am a registered
physiotherapist operating in Sydney, Australia.
Firstly, I would like to extend my warm thanks and

gratitude for taking the time to download and read this e-
book.
It really means a lot to me that you have shown interest

and taken the initiative to improve your posture.
It is with this e-book, I hope to draw attention to the

importance of optimising your workstation to improve
your posture.
PostureDirect.com: Empower the individual. Take direct control of your pain. 1

In my opinion, posture is everything.
...And to be quite honest with you, most of us actually have absolutely shocking posture.
Our posture essentially dictates if we will develop pain from sitting all day at work. Sadly, most
of us do not realise the importance of good posture until it is too late.
I know firsthand that being in pain can drain the energy from you. Over several years, I had let
my posture create imbalances in my body leading to nagging aches and pains. You probably even
shared the same feelings of helplessness and frustration. Until one day, I decided to take control
of it once and for all.
Fixing the workstation seemed like the first and logical thing to do. So I did... And it made a big
difference!
Let me share with you the simple strategies I used to help myself and many of my patients to
conquer their postural pain!
MY STORY
By first identifying our problem, we can start to do something about it!
Over the past 5 years of practicing as a physiotherapist, I began to notice an emerging pattern in
many of my patients who would continually present to the clinic over and over again.
Every day I would see the same type of people coming in with neck, shoulder, shoulder blade
and lower back pain.
Everyone had the same story: Too much sitting. Too much sitting with bad posture. Too much
pain from sitting with bad posture!
Aha! This was my light bulb moment.
What could I do to help the vast number of people who have developed pain as a result of their
bad posture whilst sitting at work all day?
It was then I realised that I needed to create an effective strategy to help and reach out to these
people.
That's why I have created PostureDirect.com.
The aim of this website is to simply empower the individual to take direct control of their pain by
offering simple proven strategies.

DISCLAIMER
The information contained in this e-book is for informational purposes only.
I have not specifically assessed you and therefore cannot guaranty that all of the
recommendations contained in this e-book are suitable for you.
Any advice stated is based on my opinion and personal experiences.
Although I am a qualified health practitioner and offer the very same information to many (if not
all) of the patients I see in the clinic, I still strongly encourage you to do your own research and
decide for yourself if you think the suggestions in this e-book will be appropriate for you.
Please seek professional advice if you require further clarification or if you are unsure of
anything.
By reading this e-book, you agree that myself and PostureDirect.com is not responsible for any
injury that may arise as a result of following any information presented.
But having said that, I have written this free e-book for you with the aim of optimising one of the
most common factors that contribute to poor posture and postural pain - that is, your
workstation ergonomics.

POSTURE
WHY IS POSTURE SO IMPORTANT?

Answer these questions:
 Have you got any PAIN?
 Do you SIT all day at work?
 Do you have BAD POSTURE?
YES?... Then this e-book may just be the thing you need to read.
POSTURE PAIN – IT IS THE WORLD’S MOST PREVENTABLE CONDITION!
Sitting... You’re probably doing it right now. And I bet you’re doing it wrongly.
Did you know that your sitting posture dictates whether or not if you will develop pain?
Your body works at its best when it is in its correct postural alignment.
When we place our body in a bad posture over a prolonged period of time, the joints and
muscles that hold us up become stressed which can commonly lead to pain/stiffness.
Now, let’s say we take the average time someone is sitting at work is 7 hrs/day, 5 days/week.
That equates to 35 hours a week, 140 hours a month and 1680 hours a year...
YOU SIT FOR OVER 1680 HOURS A YEAR!

THAT IS A LOT OF SITTING!
(...and this only relates to the sitting at work… Imagine if we included the hours sitting outside
work? Driving, using the computer, watching television, eating etc. I’m sure you get the point.)
Image from University of Florida
Take a look at how you’re sitting now. Is this you? If it is, don’t feel bad. You are like 90% of the
people I see on a daily basis. Poked neck, rounded shoulders, slouched thoracic spine and a flat
lower back. These characteristics will almost always snowball into more severe problems if not
corrected sooner.

WHY IS IT SO IMPORTANT TO FIX YOUR POSTURE NOW?
 A simple problem now can escalate to a complex problem later if you allow your poor
posture to continue.
 Your poor posture will not only affect you at work, it will also place you at a higher risk of
injury in other areas of your life such as exercise and sports.
 You can reduce the likelihood of developing irreversible issues such as osteoarthritis and
other degenerative related conditions.
 SAVE MONEY: Think of all the expenses that will be involved in seeing a health
professional multiple times. (We are not that cheap to see!)
DO NOT wait until it is TOO LATE to do anything about it! Fix your posture now!
Your pain does NOT have to be PERMANENT. It is your choice.
THE RELATIONSHIP: POSTURE AND WORKSTATION

Perhaps you are starting to develop some postural pain from all the sitting you are doing at
work. You’ve done a few stretches and went for a couple of massages, but still the pain persists.
...Why?
Maybe it’s not necessarily the fact that you have bad posture (or maybe it is), but could it be that
your workstation is preventing you from maintaining a good posture?
Take this for example. Have you seen those miniature bicycles? Try maintaining good posture
whilst sitting on one of those. It's simply impossible!
No matter how good you think your posture is, your sitting environment (ie. your chair and desk)
will ultimately dictate how you sit.
That is why it is so important to make sure you workstation is corrected – it gives you the
opportunity to maintain your best possible posture.
IDEAL POSTURE
In order to give you an idea of how to set up your workstation, we need to understand the
reason why we want to set it up in a specific way in the first place.
It is imperative to have the appropriate workstation set up to promote and maintain the best
possible posture. That is the sole reason.

So, to answer the question on, "What is the best way to set up my workstation?", one must first
ask "What is the ideal posture?"
I have written an in-depth post on the PostureDirect website about sitting posture. It is
important that you keep the ideal posture in mind when setting up your workstation.
THE ALIGNMENT OF THE IDEAL SITTING POSTURE
The alignment of the ideal sitting posture involves the body being optimally stacked over each
other in a natural and relaxed manner.
This can be illustrated as a straight line through side of the body. This line should ideally pass
through the ear canal, shoulder joint, thorax/ribs, pelvis and the hip joint. (see below)
The aim of your sitting posture is to achieve as much elongation and symmetry as possible.

SO, HOW EXACTLY SHOULD MY POSTURE BE WHEN SITTING?
"...Just sit straight."
This is what we were always told, but there's actually a bit more to it than just that. I could write
about this topic for days, but for the sake of simplicity, let's break it down to 4 main
components.
THE 4 MAIN COMPONENTS OF THE IDEAL POSTURE
It is important to note that all these structures are interrelated and synergistic with each other.
A change in one area will cause a change in another, and thus, a chain reaction in the whole
posture.
Feel free to have a look at the sitting posture page at the PostureDirect blog for a more in depth
explanation.
STEP 1: PELVIS
Correct
!
Image from Multiple Sclerosis Trust
Tuck your bottom right into the back of the chair and tilt your pelvis forward. Sit up as straight as
you can and puff your chest up while you do this. This is called the "military posture" and is
actually an exaggeration of what your posture should be.
You should feel fairly stiff in your whole back.
Be sure to distribute your weight evenly between your buttocks and ensure that you do not lean
to one side.
You should also be sitting directly on top of your sit bones. Click here if you don't know what
your sit bones are.

STEP 2: RIB CAGE
Image from Gokhale Method
Now that your pelvis is in a good position, your rib cage should align with your pelvis. Whilst
maintaining the military posture, place your hands on the front of your lower rib cage. Gently
lower the rib cage by pushing it down (see above) until there is a minimal amount of tension in
the middle back region.
As you perform this movement, your shoulders may slightly move forward. This is normal. We
just need to re-adjust the position of your shoulders now.
STEP 3: SHOULDERS
Imagine I have 2 strings attached to each corner of your shoulders and I pull them out directly to
the side. This is where your shoulder should be. Think about being wide and long through the
shoulders. Do not over squeeze your shoulder blades behind you.
Still don't get it? Try this way...

1. Lift your arms to the side (to the horizontal) with palms facing forward.
2. Gently pull your shoulder blades in a backwards/downwards motion.
3. Keeping your shoulders where they are, let your arms drop back down by your side.

STEP 4: HEAD
Elongate your head. Imagine your head is being pulled up towards the roof. This should cause
your chin to slightly tuck in. This is a great way to re-align your head and prevent your head from
poking forwards.
Note: The following structures are dictated by the chair that you sit on.
Hip position: The angle of your hip joint should be around 90-100 degrees.
Knee position: The angle of your knee joint should be around 90-100 degrees.
Foot: The angle of your ankle joint should be at 90 degrees. Your feet should ideally remain
completely flat on the ground

ERGONOMIC SET UP
Now that you know what the ideal sitting posture is, all we need to do is adjust your workstation
to reinforce and maintain this posture.
Follow these rules when setting up the workstation:
Rule 1: Manipulate your workstation to fit you. Do not sacrifice good posture to fit into a bad
workstation.
Rule 2: See rule 1 Image from Osteopathy Specialist
Simple... right? Let's not complicate things.
We are all unique. We come in different shapes and sizes, so the workstation needs to be
uniquely tailored to suit you and only you. One size does not fit all in this case. Sitting at a
workstation that is not specifically set up for your individual measurements can lead to
unwanted changes in your posture.
GENERAL POSTURAL ALIGNMENT:
Image from Osteopathy Specialist

WHAT TO LOOK FOR IN A CHAIR
Finding the right ergonomic chair for you may seem like a daunting task at first. Where do you
start? Which one is the best? What to look for in a good chair? Does it need arm rests?
The main thing to look for is adjustability; the more you can change it, the better you can
customise it to suit your needs.
So, before you go and buy a $2000 ergonomic chair that promises “instant pain relief”, have a
look at these simple steps for adjusting your chair to make sure it fits you the best.
CHARACTERISTICS OF A GOOD ERGONOMIC CHAIR:
Adjustable height: Some of us are tall, and others not so tall. It is imperative to have a chair that
can be adjusted to accommodate your measurements. To set up the chair to the correct height:
a) your hip and knees must be at a 90-100 degrees angle and;
b) your feet must be flat on the floor (If you have shorter legs, consider getting a foot stool)
Seat depth: When you sit right back into the chair, there should be at least 3-4 fingers gap
between the edge of your seat and the back of your knee crease.
Seat tilt: The seat of the chair should be flat or tilted slightly forward which will promote the
neutral position of the pelvis.
Adjustable back rest: The back rest should be fixed at a 90-100 degree angle to the seat. It
should also be able to recline to 120-130 degrees to allow the user to alleviate any pressure on
the lower back when required.

Adjustable lumbar support: Maintaining the natural arch in your lower back protects you from
common disorders such as disc degeneration, muscle strains, joint stiffness etc. A good lumbar
support should mould to your lower back and reinforce your natural lumbar arch.
Arm rests: To arm rest or not to arm rest? That is the question. I personally feel you should get
rid of your arm rests because they often prevent you from getting close enough to the desk. This
can promote a sub-optimal posture as you move forward in your chair to get closer to the desk.
If you set up the rest of your workstation correctly to maintain optimal posture, there is no need
for arm rests to support your arms in the first place.
Mobility: If you need to move short distances around your workstation, getting a chair with a
swivel and wheels will make moving around easier, which is very important in preventing
repetitive strain injuries from leaning over and reaching.
If the flooring material makes it difficult to wheel your chair around, consider using a plastic
chair mat.
Seat cushioning: The padding on the seat cover and back rest should be thick enough to support
sitting for prolonged periods of time. If it doesn’t feel comfortable the minute you sit in it, it
definitely won't be after a few hours.
WHAT TO LOOK FOR IN A DESK

I would recommend that you set up your chair before looking at the desk. In terms of the
ergonomic appeal of a computer desk, one should consider the following points.
Adjustable height: With your seat set up correctly, the height of the desk should be at a level
where the keyboard and mouse would be positioned at elbow height when you are seated.
Width of table: There should be ample space for all of your desktop equipment to be placed and
accessed easily. A crowded desk top may compromise your ideal posture.
Adjustable keyboard/mouse table: This allows for the keyboard and mouse to be located at an
appropriate level in relation to your body. If you prefer the table height a bit higher, this may be
a more viable option for you.
Leg room: It may sound straight forward, but there should be ample room for your legs to fit
underneath the desk. Your legs should not touch any part of the desk as this will alter your
posture.
There should be enough room to allow you to stretch your legs out when necessary.

COMPUTER SCREEN POSITION
Image from ErgoDepot
To put it simply: Good monitor position = Good head posture.
Keep in mind – wherever the head goes, the whole body will follow. If your head is in a bad
position, then your whole body will not have the correct posture.
Main points:
Height: The top of the monitor should be approximately at eye level. (Most monitors are height
adjustable, but you may consider using a monitor stand if the monitor is too low)
Position: The middle of the monitor should be positioned with the midline of your body.
Distance: The monitor should be at an arm’s length away and;
Angulation: The monitor should be slightly angled upwards towards the face (10-20 degrees is
optimal).
If you can not satisfy the above criteria for the optimal computer screen position, you may need
to reconsider your chair or computer desk settings.

KEYBOARD AND MOUSE POSITION
Assuming that you have now correctly setup your chair and desk, your mouse and keyboard
should be placed directly in front of your hands (with your elbows bent at 80-90 degrees).
Now instead of simply placing the keyboard in the middle, try placing the keyboard so that your
hands match up with the centre of the letters section (space bar button should be in the middle).
WRIST POSITION
Image from Versatables
See the above picture for optimal wrist positions. Essentially the goal is to keep the joints in
a natural neutral position. Any deviations in your wrist position over a prolonged amount of
time may lead to repetitive strain injuries.
Optimal keyboard and mouse placement is important in maintaining proper wrist position.

IMPORTANCE OF CHANGING POSITION: KEEP MOVING!
I am and have always been a strong advocate of moving around.
From a young age, my mother always had to tie me down to stop me from moving around so
much.
Over the years - this has changed. For some reason, I feel that this may ring true for many of you
too.
We can learn a lot from the young. They have not yet been tainted by today's sedentary work
requirements and bad sitting habits.
They move efficiently and effortless. Their posture is natural.
I mean, how many children do you know that suffer from all these type of nagging aches and
pains in their body?
We sit too much... And is not uncommon to remain seated without taking any breaks.
Even if you have the best posture in the world and the best chair any money can buy,
prolonged sitting is an action that is still placing a lot of stress through your body.
Unfortunately, the demands of many of our work places require us to continue to sit throughout
most of the day.
What is a possible solution for this dilemma?
What I propose to you is simple. Even logical. We need to move. We need to change positions.
We need to allow our body to rest and recover from unhelpful postures.

SWITCH BETWEEN SITTING AND STANDING: THE STANDING DESK
Image from University of Western Australia
Enter the Standing desk: also can be referred to as stand up desk, sit stand desk, standing
workstation and adjustable desk.
Essentially, as the name states, it is a desk which allows you to use whilst standing.
The good thing about it, the height of the desk can be easily adjusted. This mean it can be used
for both for sitting or standing. This is great! It provides the user with options of changing
positions.
IS STANDING BETTER THAN SITTING?
Not exactly. Prolonged standing can also give rise to a whole another group of painful
problems... But having the ability to switch between sitting and standing gives more options to
move and be productive at work at the same time.
If this is something that you are interested it, feel free to contact me on
mark@posturedirect.com and I'll get back to you as soon as possible.
SWITCH BETWEEN DIFFERENT TYPES OF CHAIRS

Instead of remaining seated in the same chair all day, why not interchange between different
styles of chairs.
This well help distribute the sitting associated pressures among the structures in your body. This
way, we can continue our work requirements whilst giving our postural structures a rest.
I have included the 3 most common alternate chairs that I suggest to many of my patients who
suffer from postural related issues.

1. KNEELING CHAIR:
Description: This chair involves the sitting platform slanted slightly forward at an angle typically
anywhere from 20-30 degrees. There is also a knee/shin rest.
Benefits: The aim of this chair is to prevent the user's pelvis from slouching and allows the hip
angle to be more opened. Typically, most chairs will allow 90 degrees hip flexion, which often
becomes less when someone tends to slouch.
2. EXERCISE BALL:
Description: It's an inflated ball. Nothing much to describe here. It is the very same ball used for
core exercises that you may have seen at your local gym. They come in different sizes.
Benefits: Using an exercise ball as a chair challenges the user to engage their core and stabilising
muscles. The mobile nature of the ball also allows for pelvic and lower back exercises to be
conducted easily.

3. SADDLE CHAIR:
Description: This chair is distinguished by the saddle-shaped sitting platform (you know, like a
horse saddle). Some saddle chairs come with arm rests and back supports.
Benefits: The saddle allows the hips to be more opened which in turns allows the pelvis to sit in
a more neutral position.
______________________________________________________________________
Note: There is no one superior chair. The benefit of using these particular chairs is that they
encourage you to change positions and assume different postures.
And just in case I forget to mention: You can actually use these chairs incorrectly which in turn
may actually make your posture worse. So, please be aware of this!

TIPS
Here are a few more tips to help you whilst you are sitting for long periods of time.
Learn to touch type. Looking down for prolonged periods places extra stress on your postural
muscles. There are a heap of online courses that can help you in this area.
Use a document holder that sits upright and in front of you. This will reduce the need to look
down for sustained periods.
Use head phones or a hands-free headset if you require to use the phone often. Sandwiching
the phone between your ear and shoulder is just asking for a neck issue.
Avoid leaning to one side. Sit upright and symmetrically.
If you chair permits it, recline the seat backwards to 135 degrees to take some pressure off your
back every hour.
Change positions every 30-60 minutes. I know that this is not always practical, but even standing
up for just 10 seconds will make a big difference in the long run. You can alternate between
sitting and standing with the use of an adjustable standing desk or perhaps even alternate
between different types of computer chairs.
Hourly exercises. Stretch tight muscles and strengthen weak muscles! (see page 23)
Minimize the use of multiple computer screens. If you require to use 2 or more screens, try to
position your main computer screen right in front of you. If you use the 2 screens equally,
consider using smaller monitors to minimise sustained rotated neck positions.

SUPPORTS
There are certain supports that can be added to your workstation setup to help with maintaining
good posture
1. LUMBAR SUPPORT
The aim of the lumbar support is to preserve the arch of the lower
back. If you find that your chair does not provide adequate support
or that you keep rounding your lower back, then this support may
be suitable for you.
The lumbar supports come in different shapes and sizes depending

on the amount of support you require.
My advice to anyone considering getting one is to try before you

buy. Make sure the support gels well with your chair and provides
comfortable support to your lower back.
2. FOOT STOOL
Legs don’t reach the floor? Foot stools can help optimising your
feet, knees and hip position. As part of practicing proper
workstation ergonomics, your feet must be placed flat onto the
floor. (see page 9)
3. ARM RESTS
Correctly placed forearm rests may assist with the reduction of
stress going through the shoulder muscles which require to hold the
forearm up.
It is imperative that the arm rest does not impair your good posture
and does not interfere with the optimal elbow angle of 90 degrees.

WORKSTATION EXERCISES
Whether if you have pain or not, prolonged sitting postures will eventually give rise to all kinds
of problems.
To counteract the amount of sitting that you are doing on a daily basis, I strongly recommend
doing these 7 simple exercises.
The great thing about these exercises is that you can do them quite easily whilst you are at work.
All you need is a spare couple of minutes.
So simple, yet so effective. (...that is, if you do them regularly!)
In no way are the following exercises an exhaustive list of everything that you should be doing,
but it is definitely is a great place to start.
Feel free to add or remove any exercises as you deem fit.
The point is, just do it. And do it regularly.
Note: The exercises are designed to be absolutely pain-free. If you experience an increase in your
symptoms, stop the exercise. You can contact me at mark@posturedirect.com if there are any
issues.
EXERCISES THAT YOU SHOULD BE DOING!

1. ELONGATE YOUR NECK
Image from Physio Prescription
Instruction: Imagine someone pulling the hairs on the back of your head directly up towards the
ceiling. At the same time, gently tuck your chin in. You should feel a gentle pulling sensation at
the back of the neck.
Frequency: Hold for 5 seconds, repeat 10 times.

2. NECK CIRCLES
Image from Ergonomics Info
Instruction: Gently roll your head in a circle to one side, and then proceed to do the same to the
other side. You will feel a pulling sensation where ever you may be tight. If appropriate, you may
want to hold any positions that are particularly tight.
Frequency: Repeat 10 times.
3. SHOULDER ROLLS
Image from Ergonomics Info
Instruction: Roll your shoulders in a backwards motion. Try to draw as big circles as you can.
Once your shoulders are in the most backward position, squeeze and hold your shoulder blades
back together for 5 seconds.

4. TWIST STRETCHES
Image from University of Toronto
Instruction: Sit nice and tall. Place your left hand on the outside of your right knee and your right
hand behind the back of your chair. Proceed to twist your body all the way to the right hand side
(as if you to look behind you). Hold for 2-5 seconds. Repeat on the other side.
Frequency: Repeat 3 times on each side.
5. PELVIC TILTS
Image from Ergonomia
Instruction: Rock your pelvis forwards and backwards. You should feel your lower back tense
and relax as you perform this movement.

6. GET UP AND MOVE (AKA MICRO-BREAKS)
Instruction: This one is pretty self explanatory. Get up and move! Go to the toilet, go to the
photocopier, say hello to your work mate down the hall etc. Whatever you do, just do
something. Move, move, move!
For your information: If you are very busy and find it difficult to take long breaks from the
computer, it is actually better to have more frequent short breaks, than to have one very long
break.
Even if you stand up for just 10 seconds and have a stretch, you are doing your body good!
7. POSTURAL RESET
Now that you completed all the exercises, make sure you maintain the right posture through the
day. Please refer back to page 10 if you have forgotten how to do this.
Just a tip: Set your computer (or mobile phone) to remind you to do your exercises every 60
minutes)

BONUS GIVEAWAY
To say thanks for downloading and reading this e-book, I would love to give you something in
return.
If you're like most of the patients I see at the clinic, you will probably forget 50% of the things I
will say.
Having said that, I have included a couple of bonus goodies for you. When you downloaded this
e-book, you may have noticed that there were other files included.
These are some simple hands outs which contain a summary of all of the important points
mentioned in this e-book.
Feel free to print them off and place them nearby your computer to serve as a constant
reminder to be aware of your posture.
They are as below:
 WorkstationSetupChecklist.pdf
 WorkstationExercises.pdf
Enjoy!

FINAL WORDS FROM MARK
Congratulations! If you have made it this far, you have reached the end of the e-book!
*High 5 for you!*
It is through this e-book I hope to have drawn attention to the importance of achieving and
maintaining your optimal posture.
I hope that it has provided you with some valuable information in which you can exercise
immediate action.
The simple strategies to improve your workstation ergonomics is a great starting point to
address your posture and postural related pain.
How much you succeed is all up to you: Now that you have an idea on what to do, go and apply
what you've learnt. Success comes from doing. Your posture is not going to improve by itself.
You are in control!
It takes time: Remember that your bad posture has taken time to develop... It will also take
some time for it to be corrected. Be consistent and stay motivated!
Make the most of it: Optimising your workstation is only one piece of the puzzle to solving your
postural issues. If you really want to unlock your full potential, there are several other effective
things you can do to improve your posture at PostureDirect.com.
Don't be afraid to ask for help: I'm here for you! Please do not hesitate to get in contact with me
at mark@posturedirect.com.
Thanks again! I wish you all the luck!
DID YOU FIND THIS E-BOOK HELPFUL?
If you did, I would be more than grateful if you helped me spread the word.
Please share this e-book with your work mates, family and friends (... or anyone that you know of
who sits!). I am confident that they can benefit from what this e-book has to offer.

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by Mark Wong from the PostureDirect blog

PostureDirect.com: Empower the individual. Take direct control of your pain.

PURPOSE OF THIS BOOK

My intention is simple. I want to help you.

Because by doing this, we can:

ABOUT THE AUTHOR

Firstly, I would like to extend my warm thanks and

It really means a lot to me that you have shown interest

It is with this e-book, I hope to draw attention to the

PostureDirect.com: Empower the individual. Take direct control of your pain. 1

Aha! This was my light bulb moment.

That's why I have created PostureDirect.com.

PostureDirect.com: Empower the individual. Take direct control of your pain. 2

Any advice stated is based on my opinion and personal experiences.

PostureDirect.com: Empower the individual. Take direct control of your pain. 3

WHY IS POSTURE SO IMPORTANT?

POSTURE PAIN – IT IS THE WORLD’S MOST PREVENTABLE CONDITION!

YOU SIT FOR OVER 1680 HOURS A YEAR!

Image from University of Florida

PostureDirect.com: Empower the individual. Take direct control of your pain. 4

Your pain does NOT have to be PERMANENT. It is your choice.

THE RELATIONSHIP: POSTURE AND WORKSTATION

PostureDirect.com: Empower the individual. Take direct control of your pain. 5

THE ALIGNMENT OF THE IDEAL SITTING POSTURE

PostureDirect.com: Empower the individual. Take direct control of your pain. 6

"...Just sit straight."

THE 4 MAIN COMPONENTS OF THE IDEAL POSTURE

Image from Multiple Sclerosis Trust

You should feel fairly stiff in your whole back.

PostureDirect.com: Empower the individual. Take direct control of your pain. 7

Image from Gokhale Method

Still don't get it? Try this way...

PostureDirect.com: Empower the individual. Take direct control of your pain. 8

PostureDirect.com: Empower the individual. Take direct control of your pain. 9

Follow these rules when setting up the workstation:

Rule 2: See rule 1 Image from Osteopathy Specialist

Simple... right? Let's not complicate things.

GENERAL POSTURAL ALIGNMENT:

Image from Osteopathy Specialist

PostureDirect.com: Empower the individual. Take direct control of your pain. 10

CHARACTERISTICS OF A GOOD ERGONOMIC CHAIR:

PostureDirect.com: Empower the individual. Take direct control of your pain. 11

WHAT TO LOOK FOR IN A DESK

PostureDirect.com: Empower the individual. Take direct control of your pain. 12

Image from ErgoDepot

To put it simply: Good monitor position = Good head posture.

Distance: The monitor should be at an arm’s length away and;

PostureDirect.com: Empower the individual. Take direct control of your pain. 13

Image from Versatables

PostureDirect.com: Empower the individual. Take direct control of your pain. 14

They move efficiently and effortless. Their posture is natural.

What is a possible solution for this dilemma?

PostureDirect.com: Empower the individual. Take direct control of your pain. 15

Image from University of Western Australia

IS STANDING BETTER THAN SITTING?

SWITCH BETWEEN DIFFERENT TYPES OF CHAIRS

PostureDirect.com: Empower the individual. Take direct control of your pain. 16

PostureDirect.com: Empower the individual. Take direct control of your pain. 17

PostureDirect.com: Empower the individual. Take direct control of your pain. 18

Avoid leaning to one side. Sit upright and symmetrically.

PostureDirect.com: Empower the individual. Take direct control of your pain. 19

The lumbar supports come in different shapes and sizes depending

High 5 for you!