Mental Health
By Categories: GeneralLast Updated: August 13, 2023

Easy exercises for desk bound workers and improve posture

As a physical therapist, I have treated thousands of patients with various ailments secondary to either a poor workspace or lack of activity for individuals stuck at a desk for hours each day.

Sitting at a desk for prolonged periods can take a toll on your posture, causing discomfort and pain in your back, neck, and shoulders. Fortunately, there are simple exercises you can do to improve your posture and alleviate these issues. In this article, we will discuss some easy exercises for desk-bound workers that can help improve posture.

Seated Neck Retraction

Sitting with your back straight, move your head back as if you were looking at the ceiling. Hold this position for a few seconds, then bring your head back to a neutral position. Repeat this exercise five times, taking care not to tilt the head forward or backward.

Seated Shoulder Blade Squeeze

Roll your shoulders back and down, then squeeze your shoulder blades together as if you were trying to hold a pencil between them. Hold this position for ten seconds, then release. Repeat this exercise five times.

Chair Dips

Sit on the edge of your chair with your hands on your chair just outside of your thighs, fingers facing forward. Push your hands down into the chair as if lifting your bottom off the chair. Your bottom does not need to come off the chair, just enough to relieve pressure on your bottom. Hold for a few seconds, then relax.  Remember to sit up tall and look straight ahead while doing.  Repeat this exercise ten times.

Seated Trunk Rotation

Sit with your back straight and your feet flat on the floor. Place your right hand on your left knee and your left hand behind you on the chair. Twist your upper body to the left, holding the position for a few seconds, then return to the center and repeat on the other side. Do ten reps on each side.

Seated Figure Four Stretch

Cross your right ankle over your left knee. Sit up straight and gently press down on your right knee with your right hand until you feel a stretch in your right glute. Hold this position for thirty seconds, then switch sides. Repeat this exercise three times on each side.

In conclusion, these five exercises are easy to do and can be done in a few minutes while sitting at your desk. You may complete even 2 or 3 times per day. Doing these exercises regularly can help improve your posture, alleviate discomfort, and improve your overall health and well-being. Remember to take breaks throughout the day to stretch and move, and incorporate these exercises into your daily routine.

If you are suffering from low back pain or other similar symptoms, I advise my patients to get at least once an hour and take a short walk.  That’s all it takes, just 2-3 minutes every hour to help place your spine and posture in a more upright optimal position.  Walk to the restroom, printer, break room, water fountain, anywhere you can stand and walk upright to place you in a more upright position.

Our low back program is designed as rehabilitative and can also be done for prevention of the all too often seen low back pain secondary to working at a desk for hours each day.

You can even try it out for yourself for 7 days free Click Here


dr marty sanchez - Easy exercises for desk bound workers and improve posture
Dr. Marty Sanchez is a licensed Physical Therapist and owner of Desire Wellness where he, and his wife, Dr. Emily Sanchez have teamed up with other primary care providers to bring multiple resources for healing, improved vitality and mobility. Dr. Marty received his Doctor of Physical Therapy from Azusa Pacific University in 2005. Follow Dr. Marty Sanchez on Facebook and LinkedIn