Chair and Seat Height
Your feet should rest flat on the floor (or a footrest). Your thighs should be roughly parallel to the floor. Knees at approximately 90 degrees. If your chair does not allow this at your current desk height, a height-adjustable desk or monitor stand helps.
Arms, Elbows, and Wrists
Elbows should be at approximately 90 degrees when your hands rest on the keyboard. Wrists should be neutral — not bent up, not bent down. Many people type with wrists too low or resting on a hard desk edge, which causes strain over time.
The keyboard should ideally be at or slightly below elbow height. A slight negative tilt (keyboard tilted away from you) reduces wrist extension for many typists.
Monitor Position
The top of your monitor should be at or slightly below eye level. Distance: roughly arm-length (50–70 cm). This keeps your neck neutral rather than bent up or down.
Back and Neck
Sit with your back supported by the chair back. Lumbar support at the natural curve of your lower back. Avoid the forward lean that most desk workers adopt — it leads to neck and shoulder strain.
Micro-Breaks
Even perfect posture causes problems if held for hours without movement. Every 25–30 minutes: stand, stretch your fingers, roll your shoulders, look at something 20 feet away for 20 seconds. This is not optional — it is how you maintain performance over a full work day.
Keyboard Placement
Keep the keyboard close — reaching forward to type strains shoulders. The keyboard should sit where your arms naturally hang when relaxed. Numeric keypad users often pull the main keyboard too far right to make room, causing left shoulder imbalance.