The head weighs around five kilograms upright, but tilting it forward by 45 degrees multiplies the load on the neck several times over.
Raise your monitor so the top third is at eye level, pull the chair in so your back is supported, and keep elbows at roughly ninety degrees.
Set a reminder to change position every thirty minutes. Movement variety matters more than any single 'perfect' posture.
Add chin tucks and scapular squeezes twice a day to rebuild the deep muscles that hold your head in place.
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