Posture science
Your spine wasn't built for eight hours of typing.
Posture isn't about sitting up like a soldier — it's about not staying in one position long enough for your tissues to adapt to it.
Forward head posture
Every inch your head moves forward of your shoulders adds ~10 lbs of perceived load on your neck. ScreenMedic flags drift in real time.
Rounded shoulders
Long hours on a keyboard shorten the chest, weaken the upper back. Stretch the front, strengthen the back.
The slouch cycle
We slouch when we're tired. We get tired faster when we slouch. Breaking the loop is mostly about timing, not posture itself.
The 90-90-90 baseline
The only posture cheat-sheet you need.
- Hips at ~90°: thighs parallel to the floor, knees over ankles.
- Elbows at ~90°: forearms parallel to the desk.
- Eyes at the top of the monitor: screen centered ~50–70cm away.
- Shoulders relaxed, ears stacked over shoulders.
- Feet flat on the floor or on a footrest.