How to improve your Posture

When Seated: 

Place both feet on the floor (or on a foot rest if they do not reach the floor),  keep your knees level with your hips,  and sit with your back firmly against the chair. If necessary, adjust the chair so it supports your mid and lower back; or place a small cushion or rolled towel behind the curve of your lower back. Don't lean forward or slouch in your chair.

Do not cross your legs, and keep your ankles in front of your knees; keep your shoulders straight and relaxed, with your forearms parallel to the floor. Maintain a slight gap between the back of your knees and the front edge of your seat. Don't sit in the same position for long periods; stand up and stretch often. Remember to stretch your head upwards with chin pulled in slightly.

When Standing: 

The key to good standing posture is the same as sitting: maintain a neutral spine, or one that is not stressed by twists or turns that fatigue spinal muscles and put extra pressure on spine. Hold your chest high, with your shoulders back and down (relaxed); support your weight on the balls of your feet instead of your heels. Keep your feet parallel and spaced at about shoulder-width apart, with knees slightly bent.