The importance of good posture cannot be overstated.

But how does one achieve it?

Here’s a list of to-dos you can use to check how you’re sitting and standing. With this in your pocket, you can make sure you’re maintaining a healthy posture.

Good Standing Posture Checklist

Stand up straight and tall

Make sure your ears are squarely over your shoulders

Pull your stomach in

Put your weight mostly on the balls of your feet

Keep your head level and in line with your shoulders

Let your arms hang down naturally at your sides

Keep your feet about shoulder-width apart

Keep your knees slightly bent

Good Sitting Posture Checklist

Keep your feet flat on the ground (use a foot rest if your feet don’t reach the floor)

Keep your thighs parallel to the ground

Sit with your ankles in front of your knees

Have a small gap between the back of your knees and the front of your seat

Sit with your knees at or below the level of your hips

Make sure your low back (lumbar) is supported

Relax your shoulders

Keep your forearms parallel to the ground when using a keyboard

Stretch the top of your head toward the ceiling, and tuck your chin in slightly

Keep your upper back and neck comfortably straight

Change your seating position regularly (avoid sitting in the same position for long periods)