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VerteGuard

How to sit

How to Sit for Good Posture.

When you set your posture, whatever position you hold becomes your baseline. So start tall but relaxed: not slouched, and not stiff.

Start with the six steps

Six steps

Find Your Best Sit.

Work through these once, then set your posture in the app.

  1. A seated figure with the hips pushed right back against the chair's backrest, and an arrow pointing back.

    Step 1

    Sit all the way back

    Hips against the back of the chair, weight even on both hips.

  2. A seated figure with both feet resting flat on the floor, the floor contact marked in red.

    Step 2

    Feet flat on the floor

    Knees about level with your hips.

  3. A seated figure with a small cushion between the lower back and the chair's backrest.

    Step 3

    Support your lower back

    Let it rest on the chair. A small cushion or rolled towel helps.

  4. A seated figure with arrows above the shoulders pointing down, showing them easing down.

    Step 4

    Relax your shoulders

    Down and relaxed, not pulled back hard.

  5. A seated figure with a dashed vertical line showing the head stacked above the shoulders.

    Step 5

    Head over shoulders

    Ears above your shoulders, chin level, eyes forward. Screen at eye level helps.

  6. A seated figure sitting tall and relaxed, with a faint over arched pose behind it and an arrow pointing up.

    Step 6

    Tall, not formal

    Sit tall, then relax a little. Comfortable enough to stay a while.

Your desk

Set Up Your Desk.

A few small changes make a tall, relaxed sit the easy default.

  • Screen top at or slightly below eye level.
  • Screen about an arm's length away.
  • Elbows close to a right angle.
  • Feet flat on the floor, or on a footrest.
  • Take a short break to stand and move regularly.
A seated figure at a desk: the top of the screen level with the eyes, the screen about an arm's length away, elbows at about a right angle and feet flat on the floor.

Watch for these

Common Mistakes.

Everyone drifts. Spotting these makes it easier to reset.

  • An amber figure leaning forward from the hips, with a faint upright figure behind for comparison.

    Leaning toward the screen

    Bring the screen closer rather than bringing yourself to it.

  • A red figure slouched forward with the back rounded into a C shape, with a faint upright figure behind.

    Slouching into a C shape

    Rounding the whole back is the classic drift on a long day.

  • A red figure leaning stiffly backward in an over arched pose, with a faint upright figure behind.

    Sitting too stiff or over arched

    Holding yourself rigid is hard to keep up. Tall and relaxed is the goal.

  • Feet not supported

    Dangling feet tip you forward. Add a footrest or lower the chair.

  • Screen too low

    A low screen draws your head down. Raise it toward eye level.

How VerteGuard helps

Set It Once. Get a Nudge When You Drift.

When you set your posture, the B10 learns it as your baseline. If you drift into a slouch for a few seconds, it gently reminds you with a buzz, and with Premium your Coach's voice tells you how you're doing.

Shop Now (opens the online store in a new tab)See how it works
The B10 posture sensor seen from the front: a round black body with a red ring

Check Your Desk Setup.

Want a second opinion? ErgoAssessment is a free desk check by a third party that uses your camera to look at how you sit.

Open the desk check (opens ergoassessment.cam in a new tab)