Posture

Perfect posture isn't a still photo — it's a range of positions your body can move in and out of comfortably. The problem isn't that you slouch sometimes; it's that most people slouch always.

The two patterns to know

Upper-cross syndrome. Tight chest and upper traps, weak deep neck flexors and mid-back. Result: rounded shoulders, forward head. Common in desk workers.

Lower-cross syndrome. Tight hip flexors and lumbar erectors, weak glutes and deep core. Result: anterior pelvic tilt, low back tightness. Common in… also desk workers.

The 90-second reset

Every 45 minutes, do this in your chair:

1. Hips all the way back, feet flat.
2. Ribs stacked over hips — inhale up, exhale shoulders down.
3. Chin tuck (think double-chin) with monitor top at eye level.

More detail: Fix your desk posture in 90 seconds.

Daily habits that matter more than any single stretch

• Move every 30–45 minutes
• Monitor top at eye level
• Phone at face height, not lap
• Walk 8–10 minutes after meals
• Sleep on your back or side, not stomach

When to get help

If your posture drives daily headaches, upper-back knots, or numbness in the arms, a chiropractor can identify which specific segments are contributing and give you a targeted plan instead of generic "sit up straight" advice.

Educational information only — not medical advice. Consult a licensed chiropractor or physician for care.