Posture Exercises to Undo Desk Slouch

Strengthens the deep neck flexors — the muscles that hold the head over the shoulders rather than out in front.

A quiet fix for forward head posture, which contributes to neck pain, headaches and tight upper traps.

The work should be felt deep in the front of the neck — the deep neck flexors.

Don't tilt the chin down — that's a different movement and a common mistake. The chin stays level and pulls straight back.

A gentle double chin is the visual cue. If you look ridiculous, you're probably doing it right.

• Easierdo them lying on the back with the head on a pillow. The floor gives feedback for the right movement.
• Harderhold for 5-10 seconds per rep, or do them while seated tall against a wall.

A 30-second reset for desk posture — opens the chest, switches on the upper back, undoes hours of slouching.

The single most useful drill for anyone working at a screen. Set a timer and do it hourly.

The chest should open and the upper back should feel switched on. A pleasant antidote to whatever shape you were just sitting in.

Don't crank the head back. The chin stays level — the work is in the shoulders and chest, not the neck.

Keep the lower back gently engaged. Sticking the chest out and arching the lower back is a common over-correction.

• Easiersit further back in the chair for support. Skip the palm rotation if it's awkward — just squeeze the shoulder blades.
• Harderadd a deep breath into the upper chest with each rep, or hold light weights.

Restores thoracic extension — the spinal range that disappears under desk work and limits overhead reach.

Worth a minute every hour for anyone working at a screen.

The extension should be felt in the upper back, not the lower back.

The chair back acts as a fulcrum. If your chair is too low, slide a folded jumper or cushion up to the right level on the seat back.

The hands support the head but don't pull it. The extension comes from the t-spine, not the neck.

• Easieruse a foam roller or rolled-up towel against a wall instead of a chair. Reduce the extension range.
• Harderextend further with each breath, or hold a light weight against the chest.

Opens the shoulders, lats and upper back without needing a wall or equipment.

A useful counter to desk posture, cycling positions and overhead training.

The stretch should run through the lats, shoulders and chest.

Keep the hips over the knees. If the hips drift back, it becomes Child's Pose instead.

Let the ribs soften down rather than forcing the lower back to arch.

• Easierrest the forehead on stacked hands or bend the elbows.
• Harderbring the chin or chest closer to the floor while keeping hips high.

Restores length through the side body, especially the lats and obliques that get shortened by sitting and one-sided sport positions.

A simple reset for breathing room through the ribs.

The stretch should run from the outside hip up through the ribs and shoulder.

Reach up before you lean over. Collapsing sideways shortens the stretch.

Keep the pelvis quiet rather than twisting toward the floor.

• Easierkeep the arm lower or reduce the lean.
• Hardercross the outside foot behind the other to lengthen the whole lateral chain.

Opens the pec major — chronically tight in anyone who types, drives, or hunches over a phone.

Thirty seconds a side, daily, makes a real difference in shoulder posture and overhead range.

The stretch should run across the chest and the front of the shoulder. Not in the elbow, not in the wrist.

Keep the shoulder pulled down away from the ear. Letting it ride up shifts the stretch into the neck.

Adjust the elbow height to bias different fibres — higher targets upper pec, lower targets lower pec.

• Easierreduce the step-through and use less rotation. Bring the elbow lower if the upper pec is tight.
• Harderstep further through and add a small lean forward, or vary the elbow height across reps.