Improving Your Posture: Simple Stretches that Work

Health Professional, Medical Reviewer

If you’re like most people, you spend quite a bit of time sitting each day. Technology has improved our quality of life significantly, but prolonged sitting at a computer has taken a toll on our bodies.

Leigh A. Roberts, D.P.T., O.C.S., and owner of L A R Physical Therapy in Columbia, Maryland, focuses on improving posture with her many of her clients.

“Most people who end up in physical therapy need to work on their posture,” Dr. Roberts commented in an email exchange with HealthCentral. “Posture is so important to musculoskeletal health and is not taught anymore. We spend a great deal of time in physical therapy teaching people how to achieve correct/ideal posture. If there is anything that you can do to prevent injury, working on posture will go a long way toward having healthy joints and muscles.”

Dr. Roberts offers these five simple tips for her clients who want to improve their posture:

1. Visualize correct posture

Ideal alignment takes thinking about your body and your environment. Think of yourself as a stack of books with your pelvis, shoulders, and head stacked straight in a line.

2. Support yourself properly

Your chair should support you. If it doesn’t, add a pillow or towel roll behind your back or a stool under your feet. Change your environment by adjusting your chair height or lifting up your computer monitor. It is also important to think about where things are in your workspace to avoid too much bending and twisting.

3. Take a break

Schedule short (2-5 minute) breaks into every 60-90 minutes of work, or once every 30 minutes if you have a bad back or an injury. Use this opportunity to refill your water or to use the restroom.

4. Change positions frequently

Alternate between sitting and standing if possible. Many variable-height desks are now available on the market to assist with frequent position changes. Stand or walk when on a phone call and use an earpiece, if possible, to avoid sitting for prolonged periods of time.

5. Check yourself and reassess

Be aware of your posture and reposition when you catch yourself out of good alignment.

Dr. Roberts suggests doing simple exercises at your desk throughout the day:

1. Ankle circles

Extend your leg(s) out straight in front of you, one at a time or together, and circle the ankle(s) 10 times clockwise and 10 times counterclockwise. If performed standing, these exercises can be a nice balance challenge.


2. Hip flexor stretch

This opens up the front of the hip, which gets tight with prolonged sitting. Tuck the tailbone, lean slightly forward, and hold for 3 seconds. Repeat the stretch 10 times on each side.


3. Pelvic tilts

This stretch flexes and extends the spine. Tuck your head and chin and lift your pelvic floor for 3 seconds - then repeat 10 times. End in an upright seated position with a neutral spine.

Seated pelvic tilt-1

4. Lateral trunk stretch

This can be done seated or standing to stretch your spine and shoulder. Lean until you feel a comfortable stretch and hold for 3 seconds. Repeat 5-10 times on each side.


5. Scapula squeeze (scapula retraction)

This exercise stretches the chest muscles. Squeeze the shoulder blades together and hold for 3 seconds. Repeat the stretch 10 times, then end with the shoulders more open in the front.

Scapula Squeeze

6. Chin tucks (cervical retraction)

This stretches the back of the neck. With your chin tucked down, push your head back into your hands for 3 seconds and repeat the exercise 10 times. Then end with back of the neck lengthened. Note: this could also be an extra scapula squeeze if you emphasis on squeezing your shoulder blades.

Chin tuck

The bottom line

Take time out of your busy schedule to perform these exercises. They can be done in a few minutes each day. By improving your posture, you can prevent injury and limit neck and back pain caused by prolonged sitting.

See more helpful articles:

No Time to Exercise? Simple Ways to Get Fit During Your Workday

7 Surprising Causes of Back Pain

10 Ways to Prevent Back Pain