If you're suffering from neck and back pain at your computer or laptop, it could be because your screen isn't at the right height! πŸ€” Check below to see if any of these are you πŸ‘‡

🌟 If your screen is too highπŸ‘†you're craning up to see it.

🌟 If your screen is too lowπŸ‘‡you're craning down to see it.

🌟 If your screen is too far away, you're craning forwards to see it!

Here's how to get your screen at the right height πŸ‘‡

1. Firstly get your chair sorted out, with your hips a bit above knee height and your feet flat on the floor.

2. Now make sure your keyboard and mouse πŸ–± are at the same height as your arm if your elbow's bent at 90 degrees. You might need a footrest and a higher sitting position for this.

3. Now do whatever it takes to get your screen at the right height. You can use a monitor stand if you're using a screen, or a laptop stand if you're using a laptop. You can even use a stack of books πŸ“š to raise your screen. The top of your screen needs to be around eye πŸ‘€ or eyebrow height.

4. Now check and make sure your screen is about an arm's length away. Yay! Better desk posture sorted πŸ™Œ

🌟 Save if you learned something πŸ˜‰

#screens #screenheight #ergonomics #posture #deskposture #desksetup #goodposture #ergonomictips #wfh #monitorstand #laptopstand #neckpain #backpain




Neck pain is one of the top culprits for sitting too long and uncomfortably at your computer or laptop. Here's a fewΒ  reasons why you could be getting that achey, tired neck that's been annoying you! 😣 πŸ‘‡

🌟 1. Your keyboard may be too low, so you're pulling down to type

🌟 2. Your keyboard is too high, making you raise your shoulders and scrunch your neck 😣

🌟 3. Maybe your screen is too high, so you're craning to look up at it

🌟 4. Maybe your screen is too low, so you're pulling down to see into it

🌟 5. You're not taking enough breaks. If you haven't stepped away from your desk in a while, do it now! πŸšΆβ€β™‚οΈ Go on, you know you'll feel better for it! πŸ˜‰

If you do get neck pain at the computer, there's plenty you can do! Asking an Ergonomist to review your working environment is a no- brainer πŸ™Œ

🌟 See link in bio or visit to see how I can help 😊

#neckpain #necktension #neckpainfix #neckpainrelief #acheyneck #posture #ergonomics #ergonomictips #ergonomist #deskposture #homeoffice #workstation




Take a moment to stop!! πŸ›‘ Here's why πŸ‘‡

🌟 Every 30 minutes, try sitting for 20, standing for 8 and moving around for 2 minutesπŸšΆβ€β™€οΈIf this is possible for you to try today, give it a go! The important thing to remember is not to sit in the same position for long periods of time. It will leave you feeling achey and tired 😴

🌟 Every 20 minutes, see if you can look away 20 feet for 20 seconds. If your eyes πŸ‘€ are tired and sore, you're going to end up falling further and further into your screen. So giving your eyes a rest really helps your productivity and your posture too!

Why does this make you more productive? πŸ€”

🌟 Because taking a break from the tunnel vision, gives us the energy to get more done in less time! πŸ’― And it feels better too πŸ™Œ

Save if you think this will help you! 😊

#productivity #workingfromhome #wfh #wfhtips #productivityatwork #posture #posturecoach #deskposture #moreenergy #productivitytips #eyehealth #keepmoving #ergonomics #ergotips #workplacewellbeing




Have you ever paid attention to what you do with your feet sat at your desk? πŸ€·β€β™€οΈ Now's the time to check it out for better desk posture! πŸ‘‡

🌟 Are you a leg crosser? Which can leave you unbalanced and collapsing down one side.

🌟 Are you a foot dangler? Leaving your legs putting lots of tension into your body 😣

🌟 Are you the wrap around kid? Wrapping your legs around your chair pulls you down into your pelvis, which leaves you short of breath πŸ’¨ digesting badly and can give you a sore neck πŸ’₯

🌟 Or are you a FEET HERO? With your feet resting flat on the floor πŸ™Œ

And if you can't rest your feet flat on the floor, why not try a footrest to support your feet.

Why is having your feet flat on the floor important? It helps you have a nice, natural, comfortable neutral posture 😊

🌟 Need help getting your desk posture sorted? See link in bio or go to

#posture #deskposture #feet #ergonomics #footrest #neutralposture #neckpain #digestionrelief #breathing #posturecoach




🌟 So which is best out of the 3 normal sleeping positions? πŸ€·β€β™‚οΈ
Let's take a look πŸ‘‡

1. Sleeping on YOUR FRONT – This position is the worse as it puts a lot of pressure into your jaw and neck. It's not very good to sleep this way but a lot of people do as they find it comfy!

2. Sleeping on YOUR SIDE – This position gets 2nd place. It's really important if you sleep on your side to make sure you have enough pillows to support your head so you have a nice neutral neck.

3. Sleeping on YOUR BACK – First place and the best sleeping position goes to sleeping on your back! πŸ₯‡ Unfortunately not many people can sleep this way and it can make you snore a lot 😴

🌟 So if you're happy sleeping on your side that's probably the one to go for. If you're on your front try to sleep on your side and if you sleep on your back, lucky you!

Follow me for lots more Posture tips! 😊

#sleep #sleeping #sleepingposition
#sleephelp #posture #sleepwell #sleepposture




Have you ever thought about how you walk?πŸšΆβ€β™€οΈNext time you're out and about pay attention to how you walk and see what kind of walker you are!! πŸ‘‡

🌟 Maybe you're a chin leader and you walk with your chin πŸ€”

🌟 You might be someone who sticks their chest out to walkπŸšΆβ€β™‚οΈ

🌟 Some people lead with their toes

🌟 And some people drag their feet behind themπŸšΆβ€β™€οΈ

🌟 And then you've got the straight feet!

πŸ’« Changing your walking is really hard. So there's one thing that I like to suggest to my clients that helps their walking and that is not staring πŸ‘€ at your feet!

Instead try looking up and look out when your walking 🚢 It's much more comfortable and better for your head, neck and back and you get to see what's around and about you! πŸŒ³πŸ™Œ

🌟 Save this for next time you're off out for a walk! And let me know how do you walk? πŸ‘‡πŸ˜Š

#walking #walkingposture #nationalwalkingmonth #posture #alexandertechnique #posturecoach #posturehelp #postureawareness #alexandertechniqueteacher #wellbeing #mindfulness #mindfulposture #standtall #walk tall #howtowalktall




Something you may have never really thought about πŸ€·β€β™‚οΈ Take a moment and check in on how you're sitting right now! πŸ‘‡

🌟 Are you sat at the front of your chair getting dragged into the dreaded screen? With the chair back doing nothing to support you? πŸ’Ί

🌟 Are you a chair dangler? With your feet not really touching the floor or having to wrap around the chair behind them.

🌟 Is your chair too low? So you're having to type like a T-Rex πŸ¦–

If any of the above are you, stop and take a few minutes to get set up more comfortably πŸ‘‡I promise you'll feel the difference!

🌟 1. Have your knees just below your hips or about the same height.

🌟 2. Make sure your feet are flat on the floor or use a footrest or a pile of books to support your feet.

🌟 3. Have your arms at the same height as your keyboard ⌨️

🌟 4. And last but not least don't forget to use your chair back for support, that's what it's there for.

Better? Great! πŸ™Œ If you think these tips will help you or a friend, please save and share and let's get comfy at the computer! 😊

#howtosit #howtositatyourdesk
#deskposture #posture #ergonomics #ergonomictips #officechairs #officeworker
#companywellbeing #computerpain #ergonomicsolutions




Thought all those books on your book shelf were just for reading, think again! Grab some books πŸ“š off the shelf (cook books work the best!) and try out these simple, no-cost ergonomic tips for better posture!

🌟 Follow me for lots more Posture and Ergonomic Tips 😊

#posture #ergonomics #ergonomictips #worldbookday #jamieoliver #laptops #footrests #alexandertechnique




Your Sit-bones or bum-bones, whatever you want to call them! πŸ€·β€β™‚οΈ are really useful particularly if you are working on a office seat or if you are a musician like a pianist.

🌟 So, how do we find our sit-bones? Easy! Find a nice and comfy chair (padded if poss), take your hands and slide them in from the side, palm up, under your backside, and feel around for the two round bones. They’re in there, I promise! πŸ’―

🌟 Sit-bones are bones in your butt for sitting on, they are there to support you when you are sitting, just like you have feet for standing on! They're your feet for your seat. 

🌟 When you have found them, have a big slump and notice that they disappear in front of your hands and they're not supporting you, then try sitting up far too straight so that they disappear away behind your hands. You will notice you can hardly breathe πŸ’¨ and they aren't supporting you anymore either and it's far to tiring!Β 

🌟 You can tell, somewhere in the middle is where those bones are and if you get them in the right place you'll have good support for a relaxed neutral spine, letting your sit bones rest into your chair, leaving your spine nice and long, and your head balancing freely on top of that nice long comfortable spine. Yay! Well done πŸ™Œ

🌟 What are you sitting on right now?πŸ€” Let me know πŸ‘‡

Want to learn how to sit on your sit-bones, an Alexander Technique teacher can show you how. See link in bio or visit for in-person and online Alexander Technique sessions 😊

#howtosit #howtositatyourdesk #deskposture #posture #alexandertechnique #alexandertechniqueteacher #goodposture #sitbones #sitwell #howtositcomfortably #officechairs #pianists #pianistsposture #pianistsofinstagram




May is National Posture Month! πŸ™Œ

Do you forget your posture while you're at your computer? πŸ‘©β€πŸ’» It's so easy to, isn't it! But looking after your posture helps you feel more comfortable and you can get more done too! πŸ™Œ Take a look how πŸ‘‡

🌟 Good posture supports your torso, to support your arms. Supporting your arms well means they won't hurt when you type! πŸ‘©β€πŸ’»

🌟 Good posture helps you breathe πŸ’¨ more easily and digest more easily. Easier breathing helps you feel calmer and more relaxed πŸ§˜β€β™€οΈ

🌟 It helps keep your neck and shoulders open and upright, so they don't ache! Having an open, upright body also means better balance and less pressure on your joints.

Like and Share and let's help spread the message that good posture matters! 😊

#posture #goodposture #movewell #strongposture #lowbackpain #shoulderpain #posturematters #posturemonth #posturetips #poorposture #posturebenefits #posturecoach #alexandertechnique #alexandertechniqueteacher #breathing #backpain #neckpain




Jaw tension can add to all sorts of tension in your head, neck and shoulders 😣

🌟 Try these 3 steps to make it much better! πŸ‘‡

🌟 1. Bring yourself into a nice open, neutral posture.

🌟 2. Think about letting go of your tongue and softening it. It goes all the way down the front of your neck, so you don't want to be holding around this area. Notice how you can type or use your phoneπŸ“±without tensing your tongue or jaw. No effort required, just let it go!Β 

🌟 3. Think about having a little space between your upper and lower teeth, even with your mouth closed. You can still have a nice resting jaw, without it having to be clamped up into your upper teeth.

Follow for lots more simple posture and pain relief tips at your desk πŸ‘©β€πŸ’»

🌟 Check out Lena @thefaceyogaspace for fantastic facial exercises to relax tense face muscles! πŸ™Œ

#jawpain #jawtension #posture #tension #postureawareness #posture #tmj #alexandertechnique #posturecoach #deskposture #faceyoga




Here are 5 helpful tips to help you manage your posture better. So you have less tension in your spine, helping reduce the likelihood and severity of your migrainesπŸ‘‡

🌟 1. Firstly and most importantly if you're working away from the office have a dedicated workspace at home that you can set up ergonomically πŸ‘©β€πŸ’»

🌟 2. Make sure you've got a good seated posture. If you're sat too low, your elbows will be lower than your wrists which can hurt your arms where they press on the desk 😣 Try using cushions to raise yourself up to a better height at the desk. And make sure your back is supported! 

🌟 3. Have a nice lie down to give your spine a rest. Lying down in semi-supine, which is an Alexander Technique exercise is great for this πŸ™Œ

🌟 4. Take plenty of breaks and making time for movement to give your spine a bit of activity πŸšΆβ€β™€οΈ

🌟 5. Make sure you get plenty of restorative sleep 😴 If you're a front sleeper try to sleep on your side it's going to be better and put less pressure on your spine.

πŸ’« If you like these tips please like and share! 😊

#posture #migraines #headaches #migrainehelp #migrainetips #alexandertechnique #posturecoach #ergonomics #sleepawareness #sleeptips
#migrainerelief #posturehelp



Do you keep a drink on your desk while you're working? πŸ₯›

According to research being properly hydrated is associated with better mental performance and cognition. It can also help to combat tiredness 😴 too. So if you're feeling sluggish at your desk today go and get some water πŸ’¦ and feel the benefits 😁

#productivity #water #keephydrated #deskworker
#officeworkers #officelife #goodhydration #workingfromhome #wfhtips #wfh




Improved Posture has so many benefits, both physically and mentally! πŸ™Œ

Here are my Top 5 Benefits πŸ‘‡

🌟 1. IMPROVED CONFIDENCE – Great Posture works wonders for your confidence πŸ™Œ A study where students adopted upright posesπŸšΆβ€β™€οΈ were found to be much more likely to entertain positive beliefs about themselves than students who were encouraged to slouch.

🌟 2. FEELING HAPPIER – Happiness and Posture are closely intertwined 😊 A study found that patients with mild to moderate depression felt more alert and reported less anxiety after changing their posture to keep their back and shoulders upright while sitting.

🌟 3. LESS PAIN – Having an open, upright body means better balance and less pressure on your joints. Your skeleton is there to support you – let it do it's job!

🌟 4. LESS STRESS AND ANXIETY – As well as helping you feel better physically, better posture means easier breathing πŸ’¨ Easier breathing helps you feel calmer and more relaxed πŸ§˜β€β™€οΈ
Try this – sit up as straight as you can by tensing, and notice how it restricts your breathingπŸ’¨

🌟 5. LOOKING BETTER – It's easy to spot someone with good, effortless posture, they stand tall, with open shoulders and a long neck and an air of confidence! 😎

Which benefit do you think is the most important? I'd love to know πŸ‘‡πŸ˜Š

🌟 Want to know more about happiness and posture? Check out my blog at πŸ‘‡

#posture #posturebenefits #betterposture #improveposture #posturetips #wellbeing #happiness #lesspain #moreconfidence #lessstress #anxiety #breathing #alexandertechnique #posturematters




It's so easy to go on auto-pilot when you have a busy day at the office or working from home! Just one more email!……

That's why it's important to be mindful of your posture during your working day. knowing when it's time to move around, rest your eyes and check in on how you are sitting all help you feel more comfortable with less pain during your working dayπŸ™Œ

Here are 4 easy ways to be mindful of your posture and wellbeing πŸ‘‡

🌟 1. Sit down well in the first place to start sitting well as you work. If you sit down badly to start with, you can only get a better position by tensing yourself πŸ˜–

🌟 2. Pay some attention to yourself as much as you're paying attention to the screen that will drag you in! πŸ–₯️ Don't let your head get dragged into the screen. If you find your head is jutting forward to see the screen better, you can always increase your font size. This will help prevent shoulder and neck pain.

🌟 3. Resting your eyes πŸ‘€ is very important. Looking away from the screen and becoming aware of your surroundings helps rest your eyes. A top tip is after 20 minutes at a computer spend 20 seconds looking at something 20 feet or more away!

🌟 4. If you're starting to feel your posture getting drained and your tiring out, just stop what your doing at the computer get up and move around!πŸšΆβ€β™€οΈ

Being mindful of your posture will give you more energy, less pain and leave you less stressed! Yay!! 😁

🌟 Save this to help you be more mindful at your computer or please share with a friend who spends a lot of their day sat at the computer πŸ‘©β€πŸ’»πŸ™Œ

#posture #mindfulactivities #computermindfulness #ergonomics #mindfulness #posturemindfulness #keepmoving #wellbeing #eyehealth #alexandertechnique #workingfromhomewellbeing #forwardheadposture #wfhtips



Mobile phone use is a top culprit for neck pain πŸ’―

πŸ’« You can see in the first pic the phone screen dragging me in. Literally. Our eyes lead our posture down and into the screen, drawing our heads down with it as they go. And this posture over time leads to what's called "text neck", the jutting forward and down of our heads on our necks. And look at my rounded shoulders…. Ouch! πŸ˜– My neck definitely didn't like me sitting in this position.

If you want to beat it, you've got to learn a different way of looking at your phone. It's simple to do but hard to remember! πŸ‘‡

πŸ’« As you can see in the second pic, I have simply brought the phone up to me, instead of me going down to the phone. 'Dock' the phone to you instead of the other way round. Much more comfy and no more neck pain! πŸ™Œ

Give it a go today! πŸ™‚πŸ‘
#textneck #neckpain #posture #posturetips #posturecoach #alexandertechnique #alexandertechniqueteacher #posturepain #wellbeing #mindfulness




Are you suffering from back and neck pain during and after working at your computer? πŸ‘©β€πŸ’»

If this is you try these 3 Simple Tips to help you become more posture aware with less tension and pain πŸ™Œ

🌟 1. Stop trying to sit up straight, and instead sit up 'neutral'. Think into yourself as growing and expanding not tightening and stiffening.

🌟 2. Take a moment to check in on your jaw and neck. Are you tightening them? πŸ€” Could they be more relaxed? Try relaxing them and see how letting go of neck and jaw tension let's go of back and chest tension too πŸ’¨ Better?

🌟 3. Finally, do your eyes feel squinty and tight? πŸ‘€ Try letting them go! Tightening your eyes doesn't help you see any better, but it does add tension, which is the enemy of good posture.

Now you're a lot less stiff and tight, so you can sit in a nice neutral posture with much less tension. Ahhhh! πŸ™

🌟Save this post to have less neck and back pain at your computer! πŸ™Œ

#backpain #neckpain #posture #necktension #alexandertechnique #postureawareness #mindfulness #eyehealth #computerpain #deskworker #staffwellbeing




It's time to take a break from your desk and give your poor back a rest!

🌟 Try this really easy exercise! It's a Alexander Technique exercise called Semi – supine πŸ‘‡

🌟 Grab some books πŸ“š off your bookcase, cook books are great!

🌟 Lie on something comfy on your back, with your head resting on the books

🌟 Rest your hands on your tummy, knees up in the air with your feet flat on the floor

🌟 Then you're looking to let go of your back, let go of your neck, let go of your head and do some extra special thinking πŸ™ That thinking is about coming to quiet and stopping and it just gives a chance for all that tension to release πŸ’¨

🌟 So you let your neck release to allow your head to release, so your back can release. It becomes more and more easy the more you practise, 10 minutes a day is all you need! πŸ™Œ

Like πŸ’™ and Share with your colleagues or friends who need a break from their computer!
#alexandertechnique #alexandertechniqueteacher #posture #deskworkers #exercise #computerpain #semisupine #mindfulness #posturehelp #workingfromhome #backpain #neckpain #computerpain




Your Sit -bones or bum bones, whatever you want to call them, are really useful particularly if you are working on a office seat πŸ’Ί or if you are a musician like a Pianist 🎹 or Guitarist 🎸

🌟 SIT-BONES are the bones in your butt for sitting on, they are there to support you when you are sitting, just like you have feet for standing on!

🌟 Give it a go! Sitting this way means you'll have good support for a relaxed neutral spine, letting your sit-bones rest into your chair, leaving your spine nice and long, and your head balancing freely on top of that nice long comfortable spine. Yay! Well done πŸ™Œ

🌟 For lots more Posture help go to πŸ’«
#posture #alexandertechnique #sittingposture #howtosit #alexandertechniqueteacher
#sitbones #musician #musiciansofinstagram
#guitarist #pianist #deskworkers #musciansofinstagram



Here's my Top Winter Posture Tip! ❄ Next time you are stood out in the freezing cold with your shoulders raised up to your ears and your body all tightened up to hide from the cold πŸ₯Ά…..let all that tension go! It isn't going to keep you any warmer and it will only make your shoulders and neck ache πŸ˜–

#posture #posturetoptips #posturehelp #winterhealth #alexandertechnique #neckpain #shoulderpain



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