You can sit at your desk using your lower abdominal core muscles, as if you were on a balance ball. This also helps with lower back pain. In my case, I deflated it to about half full, and then I would place the middle of the cushion between the backrest and the seat of the chair, bending it. I would sit with only the top half of my thighs on the cushion. It creates a downward slope, and the air in the cushion moves slightly when I engage my lower abs. I bought two, one for school and one for home, but I didn't use this one at home because I was studying on a balance ball. There are no instructions or packaging.