As you are well aware, dancers must focus on proper body alignment to be the best they can be and avoid injury. It should come as no surprise that you also should focus on proper body alignment to be the best you can be and avoid injury in your respective physical endeavours.

However, it may not be as obvious to you that one particularly common strain in our society is our dependence on computers and that focusing on your body’s posture is of utmost importance should you wish to avoid common neck, shoulder, and back aches and pains. Here are some tips you should consider:

  1. Ensure that you are sitting propped up on your sit bones with your pelvis neutral (which should result in a gentle curve in your lower back)
  2. If this is too difficult to sustain, roll up a towel and place it at the curve, against your chair
  3. Make sure your ribs are hovering like an umbrella over your neutral pelvis
  4. Relax your shoulder blades flat against your ribcage (if you tend to slouch and roll shoulders forward, you will need to think of bringing your shoulder blades down and back towards the centre of your spine)
  5. Check to make sure the muscle (upper trapezius) at the top of your shoulder is relaxed
  6. At this point, your shoulder should be directly in line with your hip
  7. Position your head such that your chin is level with the ground and your ear is in line with your shoulder (you may need to alter the height of your computer monitor to allow for this to feel as natural as possible)
  8. Make sure your elbows are relaxed at your side and forearms supported at about 90 degrees of elbow flexion
  9. Your hand should follow the line of your forearm
  10. Very important final reminder: breathe deeply from your diaphragm and make sure that stress or hectic deadlines are not making you take shallow breaths which will only tighten your neck muscles