• Keep knees slightly bent in an "unlocked" or "soft" form (more details on this below).
• Keep feet a shoulder-width apart.
• Let arms naturally hang alongside your body.
• Keep shoulders pulled down and backwards, whilst you stand straight and tall.

• Keep hips pushed to the back of your chair, with your knees slightly lower than your hips.
• Keep wrists and forearms straight and parallel with the floor.
• Keep elbows by your side (ideally supported by an arm rest), forming an L shaped elbow join.
• Keep feet flat on the ground.
• If you have a screen - Keep it roughly an arm's length away with the top of the screen being at eye level.
• If you have a keyboard - Keep it directly in front of you, with a gap of 4 to 6 inches.
• If you have a mouse - Keep it as close to you as possible.
• If you use objects - Try avoid repeated stretching by positioning them in reachable places.

• Do NOT bend your back whilst lifting the load.
• Keep your feet spaced for stability, with one leg slightly forward (unless the load in on the ground).
• Apply a firm grip on the load, hugging it closely your body where possible.
• Keep the load as close to your waist as possible, with the heaviest side next to your body.

• When holding a load, avoid twisting and/or leaning sideways.
• Once in control of the load, look ahead at where your going and what's in front of you.
• If the load needs to be adjusted, place it safely on the ground first.

Whilst it may be comfortable at first, over time slouching can place strain on your muscles, which in return can lead to increased tension and thus pain. To help correct slouching postures, you could try exercises to strengthen your core and buttocks, as well as back extensions.

• Plank
• Bridges
• Back extensions

This refers to having your bottom stick out or having a pronounced curve in your lower back that leads one to adopt a Donald Duck like posture. Try to keep your body in perfect alignment whilst maintaining the spine’s natural curve. One helpful trick is to imagine your head being pulled upwards by a string. Alternatively, you could try exercises to strengthen your core and buttocks alongside some thigh and hip stretches.

• Plank
• Bridges
• Side-lying leg raises
• Hip flexor stretches
• Standing thigh stretches

Your spine has a natural curvature, so standing with your pelvis tucked in and lower back straight is no good for it and can even make it difficult to stand for extended periods of time. The posture commonly encouraged by prolonged periods of sitting down and muscle imbalances. To help alleviate a flat back, try exercises that strengthen your core, buttocks, neck and rear shoulders muscles, as well as back extensions.

• Plank
• Bridges
• Side-lying leg raises
• Chest stretches
• Seated rows or pull-ups

Like slouching, this may be a habit offering a false sense of comfort, whilst placing excessive pressure on one side of your lower back and hip. With time, this may cause muscular strain in the back and buttocks. A fairly simple solution is to get into the habit of standing with your weight evenly distributed on both your legs, something that of course will take a bit of practice and time (tips coming soon!). Alternatively, one could try these exercises:

• Plank
• Bridges
• Side-lying leg raises

With “text neck” referring to the prolonged leaning forward of the head, typically whilst using a mobile phone. Over time, hunching your back can lead to a rounded upper back, which can lead to shoulder and upper back stiffness. Whilst text neck - as a result of force being applied onto the neck - can cause several problems such as headaches, back pain and muscle damage. Strengthening exercising for your neck, upper back, and rear shoulders, alongside neck posture drills and chest stretches are recommended.

• Lengthening your neck upwards whilst tucking in your chin
• Chest stretches
• Seated rows or pull-ups

A poking chin, which is specifically common to office workers, can lead to neck and shoulder pains, headaches, and the feeling of having a heavy head. It typically forms as a result of sitting too low, sitting with a hushed back and/or using a screen that is placed too high. If you notice yourself doing this, a good initial approach would be to try identify what about your ergonomic positioning might be causing this. After improving your sitting habits, you could also try neck strengthening exercises.

• Lengthen your neck upwards whilst tucking in your chin

Refers to a resting position in which your shoulders are bent forward, giving the upper back a rounded form. Rounded shoulders can be caused by poor posture habits, muscle imbalances and excessively focusing on specific exercises whilst neglecting others. One way to spot if you have rounded shoulders is to stand straight and let your arms hang naturally by your side. If your knuckles face straight ahead, this can indicate tight chest and weak upper back, and thus rounded shoulders. Doing exercise to strengthen your core, upper back and chest muscles may help.

• Plank
• Bridges
• Chest stretches
• Seated rows or pull-ups

This refers to the art of holding a phone, via the application of pressure, between your ear and shoulder. As a result of strain on muscles and soft tissues of the neck, upper back and shoulders, this can lead to muscle imbalances between the sides of your neck. A simple remedy would be to get into the habit of holding your phone with your hands or using a hands-free device. Alternatively, one could try these exercises:

• Chest stretches
• Neck stretches
• Neck rotations

Having your knees in an unlocked position is an important part of maintaining good posture. The same cannot be said about locked knees, which can lead to increased stress on your spine, as a result of exaggerating the curve on your lower back. You can test the state of your knees by standing (as you would normally) and then trying to further straighten your legs by pushing your knees back. If they cannot go back any further, then your knees are most likely locked. Unlock them by gently making a stance towards sitting down, you should feel a slight release shortly within your motion - when your knees become unlocked.