Igbo Defender

Ensure the front of your monitor or gadget screen is at or below your eye level

Keep your head and neck relaxed and in line with your body

Do not sit in the same position for more than thirty minutes

Don’t walk in wrong shoes:
If you are going to be walking for more than a few minutes at a time, be sure to wear shoes that are comfortable.

Don’t take very long strides:
Your power comes from pushing off your rear.

Step from heel to toe:
Maintain a steady heel to toe gait. This involves striking the ground with your heel first then rolling through your heel to your toe and pushing out of the step with your toe.

Swing your arms:
As you walk, gently swing your arms back and forth at your sides. Swing from your shoulders not elbow

Engage your core muscles:
As you take each step, focus on tightening and engaging your core muscles by pulling your belly button in towards your spine.

Keep your shoulders down and back:
If your shoulders are tensed or hunched forward,, it can strain the muscles and joints in your shoulders, neck and upper back.

Straighten your back:
Focus on elongating your spine while you walk