Hi Sid,
When sitting at the computer, we all tend to droop and slouch. There are 4 points (also known as the 4 points of posture) you can practice several times a day for 30 seconds that can help correct and improve your posture
1) Sit as tall as you can, straightening your spine, from the bottom of your spine all the way to the base of your skull
2) Stick your chest out (this helps in properly aligning your spine, so you have the correct spinal curvature)
3) Pinch your shoulders back (almost as if you were trying to pinch a pencil in between them). Be sure to also raise them slightly, as you want the base of your neck to be in line with the top of your shoulder (So it is more flat. Some individuals have droopy shoulders. If you were to run a line from the base of the neck to the top of the shoulder, it would be a slanted line. You want a straight line).
4) Tighten your abdominal muscles (an important component in overall stabilization of posture and body)
Begin by doing this 3 times a day for a week for around 30 seconds or so. The week after (week 2) move to 6 times a day. Week 3 move to once an hour. Finally in week 4 try to correct your posture once every 1/2 hr and by the end of the 4th week you should notice an improvement in your posture.
Please note having good posture is a life long commitment. Most people have to remind themselves about correcting their posture. However by doing the above steps for a month, it can help in correcting your posture so it is easier to keep good posture as you work.
The 4 points of posture can also be applied when exercising, walking, driving, etc. We do go over in depth posture correction in our online personal fitness training program: www.efslibrary.net.
Let me know if you have any other questions:)
Dimitri.