CORRECT POSTURE TO SIT ON CHAIR AT OFFICE PROFESSIONAL.

• Sit up straight: This is the most basic exercise to correct posture while sitting in a chair. Sit with your back straight and your shoulders back. Keep your feet flat on the floor and your hips all the way back in the chair. This position engages your core muscles and helps to keep your spine in a neutral position.
• Shoulder blade squeeze: Sit with your back straight and your shoulders back. Squeeze your shoulder blades together and hold for a few seconds. Release and repeat a few times. This exercise helps to strengthen the muscles between your shoulder blades, which can help to pull your shoulders back and improve your posture.
• Neck stretches: Tilt your head to one side, hold for a few seconds, and then tilt it to the other side. Repeat a few times. This exercise helps to stretch the muscles in the front of your neck, which can become tight from hunching forward.
• Chest stretch: Clasp your hands behind your back and lift them up as high as you can. Hold for a few seconds and release. Repeat a few times. This exercise helps to stretch the muscles in the front of your chest, which can become tight from slouching.
• Pelvic tilt: Sit with your back straight and your shoulders back. Tilt your pelvis forward and hold for a few seconds. Tilt your pelvis backwards and hold for a few seconds. Repeat a few times. This exercise helps to strengthen the muscles in your lower back, which can help to keep your spine in a neutral position.
• Lower back stretch: Sit with your back straight and your shoulders back. Reach down and touch your toes. Hold for a few seconds and release. Repeat a few times. This exercise helps to stretch the muscles in the back of your legs, which can become tight from sitting for long periods.
• Arm and hand stretches: Sitting in the same position for a long time can cause tension in your arms and hands. To relieve this tension, try stretching your arms and hands by reaching them out in front of you and then lifting them above your head. You can also try making fists and then opening your hands wide to stretch your fingers.
• Leg stretches: Sitting for long periods can cause tension in your legs. To relieve this tension, try stretching your legs by crossing one ankle over the opposite knee and then gently pushing down on your raised knee. You can also try extending one leg straight out in front of you and then reaching forward to touch your toes.
• Take regular breaks: It is important to take regular breaks to stand up, walk around, and stretch your body. This helps to prevent stiffness and tension caused by sitting in the same position for too long. Aim to take a break every hour or so and stretch your legs, back, and neck.
• Mindful Sitting: It's important to be mindful of your posture and body position while sitting. Set reminders on your phone or computer to check your posture every hour or so, and make a conscious effort to sit up straight and engage your core muscles.

It is important to note that these exercises should not be done if they cause pain or discomfort, and it is recommended to consult with a physical therapist or doctor before starting any exercise program. Additionally, it's important to remember that posture is a dynamic process, and you should move and adjust your position throughout the day to avoid prolonged stress on any one area of the body.