Desk posture exercises
If we’ve heard it once we’ve heard it a thousand times: stand up straight! But just what does that mean exactly? And how do we accomplish that when most of us are staring at a computer screen for the better part of a day?
Ready to conquer your desk posture? Here's a sneak peek at the tips we'll be covering: the chin tuck with neck extension, seated pelvic tilts, front of the neck stretch, seated cat-cow, and hamstring stretch. Let's get started!
Chin tuck with neck extension. This is a two-part move. I like to think of the chin tuck as pulling a drawer closed, or the reverse chicken. The action: pull your chin back, kind of like a drawer closing. You want to slide your head back, not tip it up or down. It takes a bit of practice. Then, holding that position, tip your head back to look at the ceiling. Pull your head back down and repeat 5 times. This one stretches and strengthens the muscles that attach just underneath your skull.
Seated pelvic tilts: You can do this one without even getting up from your desk chair! Start by feeling your seatbones in contact with the chair. Then roll your pelvis forward to arch your back, then roll your pelvis back so you are sitting closer to your tailbone. Your back will flatten or even round. Repeat this slowly, rolling back and forth at a comfortable speed. Repeat 5 times.
Front of the neck stretch. This helps that forward head posture we all adopt when staring at our screens all day. To stretch the left side, grasp the bottom of your chair with your left hand, then rotate your head to the right. Tilt your head back so that your right ear drops down, and your left ear lifts up toward the ceiling. Hold for up to 30 seconds, then switch to the opposite side. This one can be a bit tricky, so check out the video links below.
Seated Cat-Cow. Borrowing from yoga here. For this movement you will drop your head down and round your upper back, then arch up to look at the ceiling. Go slow, and don’t force anything! For extra credit, you can breathe in as you arch up, and exhale as you drop your head and round. Repeat 5 times.
Exercises - Seated Cat and Cow
Hamstring stretch. Make sure you have clear space under your desk! Sit upright and straighten one knee, keeping your heel on the floor. Lean forward and reach towards your toes, then flex your ankle. You should feel a stretch in the back of your thigh. Hold for 30 seconds, then switch to the opposite leg. Repeat 5 times.
How to do a seated hamstring stretch
And there you have it! Five exercises that can help you improve your posture while sitting at your desk! Remember, this is no substitute for regular aerobic and strengthening exercise, and please consult with your physician or PT before starting any exercise program.
