Desk Posture Exercise Library
Chin tucks (2 min)
Sit tall. Pull your chin straight back like you're making a double chin. Hold 5 sec, release. Repeat 10x. Counters forward head posture.
Shoulder rolls (1 min)
Roll shoulders up, back, and down in big circles. 10 forward, 10 back. Opens the chest and relaxes upper traps.
Thoracic extension (1 min)
Interlace fingers behind head, gently arch upper back over chair back. Hold 10 sec. Repeat 3x.
Doorway pec stretch (1 min)
Stand in doorway, forearms on frame at shoulder height. Step forward until you feel the stretch across the chest. Hold 30 sec each side.
Wall angels (2 min)
Stand with back flat against wall. Raise arms into a “W”, then slowly up to a “Y”. Keep arms touching the wall. 10 reps.
Seated spinal twist (1 min)
Sit tall, rotate torso to one side, use the chair back for leverage. Hold 15 sec each side.
Neck stretches (2 min)
Gently tilt ear to shoulder, hold 20 sec. Repeat other side. Then chin to chest, hold 20 sec.
Glute activation (1 min)
Stand, squeeze glutes hard for 5 sec, release. 10 reps. Helps counter the “dead butt” of long sitting.
Cat-cow at desk (1 min)
Hands on knees, alternate arching and rounding the spine. 10 reps. Mobilizes the whole back.
Stand up (every 30 min)
The most effective one. Just stand up. Backtrack can remind you.