Exercises for better posture

Exercises for better posture

Just 5 minutes a day

Its harder than it looks!

Its harder than it looks!

No. 01 - The Wall Angel

Activate the muscles in the back of your body that combat the forward schlump all day long.

How To Do It

  1. Stand with your back against a wall with your feet stepped a little bit forward.

  2. Maintain a slight bend in your knees so you can anchor/flatten your shoulder blades to the wall (your bottom, spine and head should all be against the wall).

  3. Bring your arms up with elbows bent so your upper arms are parallel to the floor and the backs of your hands touch.

  4. Squeeze your shoulder blades together, forming a letter "W" - Hold for 3 seconds.

  5. Next, straighten your elbows to raise your arms up to form the letter “Y.”
    Keep your shoulders down out of your ears and your low back flat to the wall - do your best!

Repeat this 10 times: Hold the “W,” for 3 seconds and then slide your arms into a “Y.”

make sure the shoulders are rolling back and the collarbones are wide.

make sure the shoulders are rolling back and the collarbones are wide.

No. 02 - The Chest Opener

Now that the back is strong, let’s stretch the front of the chest.

How To Do It

  1. Interlace your hands behind your back.

  2. Take a moment to roll the shoulders back too and try to squeeze the shoulder blades together.

  3. Stretch the arms long a straight while you lift the chest upward.

  4. Hold for a few deep breaths before you change the interlace of your hands.

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No. 03 - The Neck Stretch

Okey - on to the sides of your neck. You may notice that by the end of day your head is craning so far forward it feel like its being sucked into your computer screen! This can lead to headaches and tension. In addition to the neck stretch, you might be happy taking regular eye ball breaks to reset your posture.

How To Do It

  1. Sideband your right ear toward the right shoulder.

  2. Stretch your left arm downward, like you want to plug your fingertips into the ground.

  3. After a few breaths change the angel of stretch by rolling your chin toward the collarbone then up to the ceiling. Explore and find the best feeling stretch for you.

  4. Repeat on the other side.

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No. 04 - The Hip Flexor Stretch

Feeling stuck in that chair? Chances are that your hip flexors are getting shorter and shorter the longer you sit.

How To Do It

  1. Shift your weight to your left leg so you can bend the right knee. Catch your foot in your hand or put your foot on a chair behind you. Hold on to something so you don’t fall over!!!

  2. Align the knees together and press the right know downward.

  3. To add on stretch feels - gently nudge your right hip forward and maybe engage your tush.

  4. Hold for a few breaths. Gently release and repeat on the other side.

Do this potent sequence every day!


All of our Workplace Movement Breaks are designed to improve your posture and alleviate the chronic strain associated with your particular workstation… from desk worker to assembly line.