Get Posture Perfect

• Be a penguin. While you wait for a webpage to load, toast to pop, or the microwave to beep, place your elbows at your side, and touch your shoulders with your hands. Keeping your hands on your shoulders, and your ears aligned, raise both elbows (count one, two) and lower them back to your waist (count one, two). Do as many reps as your wait allows. You'll be surprised how much exercise fits into 30 seconds.
• If you do computer-intensive work, ensure that every half an hour you get up, walk around, and stretch: this minute break will save hours of severe pain. Also ensure that the back is aligned against the back of the office chair. Avoid slouching or leaning forward, especially when tired from sitting in the office chair for long periods.
• Sleeping on the side or back is usually better for your posture than sleeping on the stomach. Consider putting a rolled-up towel under the neck and a pillow under the knees to better support the spine.
• While standing, be sure the head is square on top of the neck and spine, not pushed out forward. Also distribute the weight evenly on both feet and let there be shoulder-width distance between both feet.
• When carrying a backpack or purse, keep it as light as possible, and balance the weight on both sides as much as possible, or alternate from side to side. Also when you lift heavy weights from the floor, ensure you bend from your knees to pick it up rather than your waist.