6 Postural Exercises for Desk Workers

I was flipping through my phone gallery then I found this very funny photo that I took while I was in Vancouver earlier this month. Check it out:

air-b-b

I was wondering if one can rent this place on Airbnb. I never checked it out, but it would be a funny concept.

Today, I will share a couple of exercises to help fix your posture. If you work in the office or you sit a lot, then make sure to check out the exercises below.

Enjoy!

CLICK HERE to watch the YouTube video.

I got Jenna to demonstrate the exercises.

#1 – Bent-over Row

Start in standing position, bend the knees and hips at a 45-degree angle with your head is in line with the rest of the body. Tighten the abdominal area and use weights (dumbbells or kettlebells) and go through the rowing movement bringing the elbows past the shoulder and then back to the start.

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Bent-over Row

With this exercise, we are working on improving posture, especially if you are an office worker. The rowing movement works on the midback area, which helps counteract the rounded shoulder posture.

Perform one set of 10 reps in a smooth, controlled movement with a quick stop at the start and end position with an intensity of feeling the muscles in the midback and shoulder areas are working.


 #2 – Tubing Row

Sit nice and upright on the floor with your legs are straight. Use a resistive tubing to do rowing exercise.

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Tubing Row

In this exercise, we are working on the midback area and counteracting the rounded shoulders.

Perform one set of 10 reps in a smooth, controlled movement with a good stop of 2 seconds at the end with a medium intensity.


#3 – Superman’s Exercise

Lie down on your stomach with your arms are overhead and then lift one arm up and the opposite leg. Then, do lift alternate back and forth.

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Superman’s Exercise

In this exercise, we are working on the muscles in the shoulder blades, glutes and hamstrings. This reverses the office posture. Often, office workers have poor activation in their glutes and hamstrings, so we are dynamically stretching the hip flexors. When lifting the arm up, we are stretching out the midback area and the front of the shoulder.

Perform one set of 10 reps, so 5 on each side, in a smooth, controlled movement with a good stop at the top position of 1 to 2 seconds with an intensity of feeling the muscles working around the glutes, hamstrings and shoulder blade area.


#4 – Seated Chest Fly

In a cross-sitting position, bring the weights out in front and then out to the side.

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Seated Chest Fly

Another way of making it more challenging is to modify it by sitting toward the front of the chair, then lean back, feet are flat, and knees bent. You are tilted back working the abdominal area, but also working the midback area ― targeting the core, shoulders and in between the shoulder blades. Bring the weights out in front and then out to the side.


#5 – Behind-the-Back Finger Stretch

In a standing position, reach behind the back, grab the fingers and stretch the arm, the lower shoulder, and also stretching the arm above the shoulder.

Modified stretch: If you are not that flexible, you can modify the stretch by using a towel, reaching to whatever level you can behind your back and then you can either pull up with the top hand to stretch out the bottom, or you can pull down with the bottom hand and stretch the top hand. Do the same to the other side as well.

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Behind-the-Back Finger Stretch

Perform one set of 2 reps, alternating back and forth with 10 to 15 seconds hold with an intensity of a light stretch in the top shoulder and bottom shoulder.


#6 – Behind-the-Back Neck Stretch

In a standing position, interlace the fingers behind your back. Lift the arms up, stretching out the front of the shoulder and then drop the head to the side and then to the other side.

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Behind-the-Back Neck Stretch

In this exercise, you are strengthening the midback area and stretching out the front of the shoulder and neck.

Perform one set of 3 reps on each side, alternating back and forth with a hold of about  5 seconds.

Give those six exercises a go if you have a desk job and want to correct your posture.

Take care!

Rick Kaselj, MS

If you want to learn how to manage your neck discomfort and prevent future flare-ups, then click here to check out the Neck Pain Solved program here.