Fix Your Desk Posture with 6 Exercises and No Equipment

In today’s world, many of us spend long hours sitting at our desks, which can lead to poor posture and various health issues. While adjusting your workspace is important, incorporating specific exercises can significantly improve your posture and reduce discomfort. Here’s how you can fix your desk posture with 6 easy and effective exercises with zero equipment.

1. Chin Tucks:

Chin tucks are a simple exercise to strengthen the muscles in your neck and upper back, helping to correct a forward head posture.

How to do it: 

Sit up straight with your shoulders back. Slowly pull your chin back, keeping it parallel to the ground, as if you’re making a double chin. Hold for 5 seconds, then relax.

2. Shoulder Blade Squeezes:

This exercise targets the muscles between your shoulder blades, promoting a better upper back posture.

How to Do It: 

Sit or stand up straight with your arms at your sides. Squeeze your shoulder blades together as if you’re trying to hold a pencil between them. Hold for 5 seconds, then release.

3. Cat Cow:

The cat cow stretch helps mobilize your spine and relieve tension in your back.

How to Do It: 

Get on your knees, place your palms on the floor aligned with your shoulders. As you inhale, arch your back and lift your chest and head (cow pose). As you exhale, round your back and tuck your chin towards your chest (cat pose).

4. Wall Pec Stretch:

Stretching your chest muscles helps counteract the effects of slouching and sitting with rounded shoulders.

How to Do It: 

Stand in a doorway and place your forearms on either side of the doorframe with your elbows at 90 degrees. Step forward gently until you feel a stretch in your chest.

5. Samson Stretch:

Sitting for long periods can cause tight hip flexors, which can pull your lower back out of alignment.

How to Do It: 

Kneel on one knee with the other foot in front, forming a 90-degree angle. Push your hips forward gently until you feel a stretch in the front of your hip. Extend the stretch by raising your hands upwards, holding your hands together and squeezing your shoulder blades together.

6. Desk Push Ups:

Desk push-ups engage your core and upper body, promoting overall strength and better posture.

How to Do It: 

Stand facing your desk and place your hands on the edge, shoulder-width apart. Step back so your body forms a straight line from head to heels. Lower yourself towards the desk by bending your elbows, then push back up.

Fix your posture workout (wrap up):

• CHIN TUCKS X 10 reps
• SHOULDER BLADES SQUEEZE X 10 reps
• CAT COW X 10 reps
• WALL PEC STRETCH X 60 sec/side
• SAMSON STRETCH X 60 sec/side
• DESK PUSH UPS X 10-15 reps

Conclusion:

Incorporating these simple exercises into your daily routine can make a significant difference in improving your desk posture. Regular practice will help strengthen key muscle groups, increase flexibility, and reduce discomfort associated with prolonged sitting. Remember, it’s not just about sitting correctly but also about moving regularly and engaging in exercises that promote a healthy posture. We’d love to help you get started - book a quick free consultation with our certified experts and let’s improve your posture and productivity together!