Exercises to Fix Your Desk Postures

Consider the position of your neck, back, and shoulders after sitting for 6 to 7 hours (or more) at your desk; you’re likely hunched over with your head jutted forward and your shoulders rounded. It’s no wonder that the media portrays sitting as “the new smoking” or that “sitting is killing us”. Why not take a few minutes each hour to do some stretches and exercises to improve your posture and ward off that undesired positioning. Here are some exercises to do at your desk or in your office:

  1. Upper Trap Stretch – Stand/sit tall with one arm at your side (side to be stretched) and the other hand over the top of your head. Gently pull/guide your head away from the stretched side.


  2. Lev Scap Stretch – Stand/sit tall with one arm at your side (side to be stretched) and the other hand towards the back of your head. Slowly rotate your head away from the side being stretched and gently pull/guide your head away from the stretched side towards the armpit. Hold for 30 seconds for 1-2 repetitions per side.

  3. Doorway Stretch – Stand tall in a doorway, raising your arms to 90° and placing your forearms on the door frame. With the shoulders down and relaxed, slowly lean “through” the doorway, thinking about opening the chest. Hold for 30 seconds for 1-2 repetitions per side.

  4. Scapular Retractions – Stand tall with your arms relaxed at your sides. With the shoulders down and relaxed, slowly pinch the shoulder blades together for 5 seconds. Complete 10 repetitions.

  5. Trunk Rotation – Stand/sit tall with your arms crossed over the chest. Slowly rotate your upper body to one side. Hold for 5 seconds and repeat on the other side. Make sure to keep your hips forward to feel the stretch through the back.

  6. Upper Back/Trunk Stretch – Stand/sit tall with good posture. Interlace your fingers in front of you with your arms at shoulder height and press your hands away from the body, feeling for a stretch across the shoulder blades. Hold for 30 seconds for 1-2 repetitions per side.

  7. Hamstring Stretch – Stand tall with one foot up on a stool or other raised surface. Keeping your back straight and your elevated leg straight, and slowly lean forward by bending at the hips. Hold for 30 seconds for 1-2 repetitions per side.

  8. Glute Bridge – Lay on your back with your knees bent to 90° and feet flat on the floor. Squeezing your glutes and pressing through your heels, press your hips towards the ceiling. Hold for 5-10 seconds and repeat 10 times.

Give them a try and see how you feel!

Note: Perform each exercise in a controlled manner, only stretching within your capabilities. If you feel pain or any other undesired symptoms, stop immediately.

Pictures courtesy of SimpleSet Pro.

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