Desk posture check: a 6-point checklist you can do in 45 seconds
A quick desk posture check covers six points: feet flat on the floor, hips back in the chair, shoulders down away from the ears, the top of the screen at about eye level, elbows near 90° close to the body, and chin gently tucked. Running through it a few times a day catches slouching early.
How to do it, step by step
- Feet flat on the floor.
- Hips all the way back in the chair.
- Shoulders down, away from your ears.
- Top of the screen at or just below eye level, about an arm’s length away.
- Elbows at roughly 90°, close to your body.
- Chin gently tucked, not pushed forward.
Why it helps
- Turns posture into a quick habit instead of a lecture
- Interactive — tick each point as you fix it
- Takes under a minute
When to use it at work
- After lunch
- When you notice yourself leaning toward the screen
- With every break reminder
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Frequently asked questions
Where should my monitor be?
Eye-care professionals generally suggest the screen about an arm’s length away with the top at or just below eye level.
Try next
Deskhale shares general wellbeing routines, not medical advice. Stop if anything feels uncomfortable and speak to a professional about ongoing symptoms.