Instructions for Optimal Posture


  1. Place your feet at hip/shoulder width distance apart.
  2. Turn your feet in toward each other until you feel tension.
  3. Tighten your abdominal muscles to tilt pubic bone up toward the belly button.
  4. Drop your arms to your sides, palms facing front.
  5. Lift your sternum. This will also shift your head back over your shoulders.
  6. Push your knees outward (laterally) until you feel tension in your buttocks.


  1. Sit with both feet flat on the ground (or firm flat surface).
  2. Chair height should be where thighs are parallel to the ground, or slightly higher.
  3. Pelvis should be in slight forward tilt, allowing mild low back curve (like lumbar support would provide).
  4. Lift sternum straight up.
  5. Keep shoulders down.
  6. Elbows should be near your side, not in front of you, as you work.
  7. Work surface should be at elbow height, wrists in neutral.

For detailed information regarding ergonomic principles, go to:

More Articles

Spring into Movement – 4/23

April brings the warming sun and exuberant new growth in nature.   It is, for many of us, a time to be outside and moving!  With

Detoxification — News 3/23

March brings us the official transition of Winter into Spring.  In Chinese Medicine terms, this transition brings greater movement, new growth, new possibilities, and greater

YouTube channel

Dr. Fishburn has created a few educational videos for the public, including: how to find a neutral postural home base, basics  re: shoulder anatomy, what

We practice integrative medicine, with a foundation in several perspectives from different healing traditions, including:

With Mary Jo Fishburn, MD, you can expect

Scroll to Top