This test will help gauge how good your standing posture is:  Stand with your heels 2 to 4 inches away from a wall, and with your head, shoulder blades, and buttocks touching the wall. Reach one hand back and, placing your palm flat against he wall, slide your hand behind your lower back curve. The space between your lower back and the wall should measure roughly one hand’s thickness. If there’s too much space, tightening your abs will help flatten the curve in your back. If there’s not enough space, gently arch your back until you can fit your hand between your back and the wall. . Computer work, lab and research-heavy jobs, and inactive lifestyles can weaken your back, chest and arm muscles, and cause you to slouch. Slouching can make you look saggy, tired, and heavier than you are.  Improving your posture will instantly boost the appearance of your back. It will also pull in your stomach and make you look taller and slimmer. Follow this checklist to ensure that you have good standing posture:  Keep your shoulders back and relaxed. Don’t force them back to the point that you’re uncomfortable. Pull in your stomach. Again, there is no need to be forceful here. Just gently pull in your stomach muscles (you’ll likely feel the lower part suck in and the upper part tense a little). Stand with your feet hip-width apart. Ensure that your weight is evenly balanced between both feet. (You can shift side to side and back and forth a bit to get a sense of how your weight distributes itself on your feet.) Allow your arms and hands to hang naturally at your sides. Keep your knees relaxed, with a gentle bend in them. Ensure that your head is balanced on your neck. Your head shouldn’t be tilted in any direction. Your neck should feel like it connects in a long, straight line with your spine, as if a string is attached to the top of your head and is gently pulling you upward. Follow this checklist when you’re seated to ensure that you have good posture:  Your feet should rest flat on the floor when you’re seated so that...

How would you rephrase that briefly using Indonesian?
Uji postur Anda. Berhentilah membungkuk. Kenali postur berdiri yang baik. Kenali postur duduk yang baik. Pastikan bahwa lingkungan kerja Anda turut memperburuk postur tubuh Anda. Usahakan untuk beristirahat sesekali. Perbaiki postur tubuh Anda saat masih berada di belakang meja. Koreksi postur tubuh dengan latihan dinding. Lakukan latihan menarik bahu untuk menghentikan postur membungkuk. Perkuat otot inti (core) tubuh.