Desk Exercises for Better Posture
Get Moving throughout the Day
Spending long hours at a desk can take a toll on your posture and overall well-being. Incorporating these simple desk exercises for better posture, into your day and can make a significant difference in how you feel and move. Below, we share a series of movements designed to counteract the effects of prolonged sitting, all of which can be easily done in a workspace. Accompanying this guide is a helpful video demonstration.
Why Movement Matters
Our bodies are built to move. Regular movement throughout the day helps to maintain spinal health, reduce tension, and improve overall energy levels. When we sit for extended periods, muscles can become tight, and posture may suffer. Taking breaks to perform targeted exercises can help restore balance and keep your spine happy.
Here are the Exercises
1. Seated Twisting for the Thoracic Spine
Steps:
- Sit upright in your chair with feet flat on the floor.
- Place one hand on the back of your chair and the other on your thigh.
- Gently twist your upper body to the side so you can feel gentle rotation in your spine, keeping your hips square.
- Hold the twist for 10-15 seconds, then switch sides.
Add-On:
- While in the twist, add a slow neck rotation to the same side. Look over your shoulder, pausing briefly at the end range of motion. This engages the cervical spine and helps relieve tension in the neck.
2. Standing Desk Breaks
Hip Lift
- Stand tall, with feet hip-width apart.
- Keep one foot planted while lifting the opposite hip (heel off ground), creating a side stretch.
- At the same time, stretch the opposite arm up toward the ceiling, feeling a stretch on the side of your rib cage.
- Perform about 5-10 repetitions per side.
Hip Hinging
- From a standing position, place your hands on your hips.
- Hinge forward at the hips, maintaining your lumbar curve, knees slightly bent.
- Pause for a deeper stretch if your hamstrings feel tight.
- Perform 5-10 repetitions.
Lunging for Hip Flexors
- Step one foot forward into a lunge position, keeping your torso upright.
- Gently lower your back knee toward the ground, feeling the stretch in the front of that hip.
- Hold for 15 seconds on each side.
- Use a sturdy chair or desk for balance, if needed.
3. Wall Exercises: “W-Y-I-T”
Warm-Up: Penguin Moves
- Stand with your mid-back against a wall and heels slightly away from it.
- Slide your arms up and down by your sides like a penguin, warming up the shoulders.
The Main Exercise
- With shoulders back and down, move your arms into the following positions against the wall:
- W: Form a W with elbows bent and close to your torso.
- Y: Extend arms upward to form a Y.
- I: Bring arms straight overhead, close together.
- T: Lower arms to form a T shape, parallel to the ground.
- Keep your core engaged and repeat the sequence several times.
Disclaimer
If any of these exercises cause discomfort or aggravate your symptoms, stop immediately and consult your primary healthcare provider. These movements are intended for general wellness and may not be suitable for everyone.
Integrating these desk exercises into your day can help improve posture, reduce tension, and promote a healthier spine. For a visual guide, watch the accompanying video and start incorporating these movements today!
Lisa Smycz
Melbourne Chiropractor
The Australian Chiropractors Association has a free App called Straighten up Australia. CLICK HERE. If you would like to know more about what front on posture should look like CLICK HERE. Find out how to assess side posture, please CLICK HERE.
