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Good Posture Online and In The Real World

I can sit and write code for hours on end. Sometimes I notice my shoulders falling forward, my slouch, and my neck tilting down further and stiffening. It is hard to be sitting properly when in a flow state. And yet good posture is important for both our physical and digital health. When we have good posture, we are less likely to experience pain and injury. We are also more likely to be productive and efficient.

The same is true for our computer security. When we have good computer security posture, we are less likely to be hacked or infected with malware. We are also more likely to be safe and secure online.

Here are some tips for maintaining good physical posture:

  • Sit up straight.

  • Keep your shoulders relaxed.

  • Keep your head level.

  • Take breaks throughout the day to move around.

  • Exercise regularly.

and digital posture

  • Use strong passwords and change them regularly.

  • Keep your software up to date.

  • Install security software and keep it up to date.

  • Be careful about what you click on and what links you open.

  • Be careful about what information you share online.

There are hundreds of other tips for both (although probably far more digital posture). By following these tips, we can improve our physical and digital health. We can also be more productive, efficient, and safe. Here are some additional parallels between good physical posture and good computer security posture:

  • Both are important for our health and well-being. Good physical posture helps to prevent pain and injury, and good computer security posture helps to protect us from hackers and malware.

  • Both require regular attention and care. We need to make an effort to maintain good physical posture throughout the day, and we need to keep our computers and software up to date to maintain good computer security posture.

  • Both can be improved with practice. The more we practice good physical posture, the easier it becomes. The more we practice good computer security habits, the more secure we become.

When you do have a little time sitting in a poor posture, try a little desk yoga to get you back into a better posture. Yoga is a great way to improve your flexibility, strength, and overall health. But if you're like most people, you don't have a lot of time to fit a full yoga class into your busy schedule. That's where desk yoga comes in.

Desk yoga is a series of simple yoga poses that you can do right at your desk. It's a great way to get a quick workout and improve your circulation, even if you're short on time.

Here are a few desk yoga poses to try:

  • Cat-cow pose: This pose is great for stretching your spine. To do it, start on your hands and knees, with your hands shoulder-width apart and your knees hip-width apart. Inhale, arching your back like a cat. Exhale, rounding your back like a cow. Repeat 5-10 times.

  • Child's pose: This pose is great for releasing tension in your lower back and hips. To do it, start on your hands and knees, with your knees hip-width apart and your toes tucked under. Sit back on your heels and bring your forehead to the ground. Rest your arms by your sides, palms up. Hold for 5-10 breaths.

  • Seated forward bend: This pose is great for stretching your hamstrings and calves. To do it, sit up tall in your chair. Reach down and grab your ankles. Gently lean forward, keeping your back straight. Hold for 5-10 breaths.

  • Chair twist: This pose is great for stretching your spine and improving your circulation. To do it, sit up tall in your chair. Place your right hand on the back of your chair and your left hand on your right knee. Gently twist to the right, looking over your right shoulder. Hold for 5-10 breaths. Repeat on the left side.

These are just a few simple desk yoga poses to get you started. There are many other poses that you can try. As you get more comfortable with desk yoga, you can add more poses and hold them for longer periods of time. Granted, it's hard to focus on writing code while holding a chair twist, but it's easy to get caught up in Slack or email while doing so! And once done, you'll be ready to forget about posture, start slouching, and maybe drool a little as you bang out that tricky regular expression you've been dinkin' with for a few days.

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