If you spend hours at a desk, hunched over a computer, you might notice stiffness, back pain, or even headaches. Poor posture can creep up on you, but the good news is—it’s fixable! Here are five simple exercises to help improve your posture while working, so you can feel better and stand taller.
1. Chin Tucks
Why it helps: Corrects forward head posture and strengthens neck muscles. How to do it:
- Sit up straight and look forward.
- Gently tuck your chin toward your chest (as if making a double chin).
- Hold for 5 seconds, then relax.
- Repeat 10 times.
Illustration: Imagine trying to hold a tennis ball between your chin and your throat.
2. Shoulder Blade Squeeze
Why it helps: Opens up the chest and strengthens the upper back. How to do it:
- Sit or stand with your back straight.
- Pull your shoulder blades back and down, as if you’re holding a pencil between them.
- Hold for 5 seconds, then release.
- Repeat 10 times.
Illustration: Think of pinching your shoulder blades together to hold an invisible piece of paper.
3. Seated Spinal Twist
Why it helps: Increases spine mobility and relieves stiffness. How to do it:
- Sit tall with feet flat on the floor.
- Place your right hand on your left knee and gently twist your torso to the left.
- Hold for 10 seconds, then switch sides.
- Repeat 3 times per side.
Illustration: Imagine wringing out a wet towel—that’s how your spine should feel, gently stretching!
4. Wall Angels
Why it helps: Improves shoulder mobility and strengthens upper back muscles. How to do it:
- Stand with your back against a wall, feet a few inches away.
- Raise your arms to form a 90-degree angle (like a goalpost).
- Slowly move your arms up and down like you’re making a snow angel.
- Repeat 10 times.
Illustration: Picture drawing angel wings on a frosty window.
5. Cat-Cow Stretch
Why it helps: Loosens up the spine and improves flexibility. How to do it:
- Get on all fours with hands under shoulders and knees under hips.
- Inhale, arch your back, and look up (Cow Pose).
- Exhale, round your spine, and tuck your chin to your chest (Cat Pose).
- Repeat 10 times.
Illustration: Imagine yourself as a sleepy cat stretching after a nap.
Bonus Tip:
Try setting a reminder every hour to do one of these exercises. A few minutes a day can make a huge difference in your posture and overall comfort.
Your body will thank you! Have you tried any of these before? Let me know your favorite!
Photo by Anastasia Shuraeva: https://www.pexels.com/photo/woman-in-gray-long-sleeve-shirt-and-black-leggings-doing-yoga-on-black-yoga-mat-7663227/