by Are you dealing with the reality that your desk posture is absolutely horrendous? Do you frequently find yourself frozen over your computer resembling a human question mark?
Does your job require you to sit for 8 to 10 hours chained to your laptop or desktop computer as your body rapidly fatigues and morphs into the Leaning Tower of Pisa?
If you answered, “Yes” to any of these questions, then you’ll love the following 8 better posture exercises to do at your desk while standing.
Exercises To Do At Work While Standing #1: Chin Tuck
How to do it?
Start with your shoulders rolled back and down.
While looking straight ahead, place two fingers on your chin, slightly tuck your chin and move your head back.
Hold for three to five seconds and then release. Repeat 10 times.
Exercises To Do At Work While Standing #2: Levator Scapula
How to do it?
First, wrap a rope or yoga strap around a banister, doorknob or a sturdy structure. With your left-hand grab hold of the strap and step 3 feet away from where it’s anchored.
Next, with your right hand, grasp right behind the base of the skull or hairline and gently pull it toward your right shoulder. Whatever you do, don’t sniff your armpit. (Good, you’re paying attention.)
Hold the stretch for about two seconds and repeat 10–20 times. Repeat on the opposite side.
Exercises To Do At Work While Standing #3: Wall Angels
How to do it?
Keep your feet about 4 inches away from the wall and maintain a slight bend in your knees. Your
glutes, spine, and head should all be against the wall as you bring the shoulder blades together and
squeeze, forming the letter “W” with your arms.
Hold for three seconds.
Now, raise your arms up to form the letter “Y.” Make sure not to shrug your shoulders to your ears.
Repeat this 10 times, starting at “W,” holding for three seconds, and then raising your arms into a
“Y.”
Do two to three sets.
Exercises To Do At Work While Standing #4: Bent Over L
How to do it?
Begin by bending over at the waist with your hips back and your knees slightly bent.
While maintaining a flat back and raised chest, glide your shoulder blades back and down, and then lift your elbows toward the ceiling, as you bend them to 90 degrees.
When your elbows reach shoulder height, rotate your forearms upward, until the backs of your hands are facing the ceiling. Reverse this pattern back to the starting position and repeat for 10 repetitions. Do three sets.
Exercises To Do At Work While Standing #5: Bent Over Thoracic Rotation
How to do it?
Start in a standing position, then bend over with a good neutral spine position. Then follow your hand with your eyes as you rotate up toward the ceiling.
Make sure to move entirely through your upper back, keeping your hips and belly button level to the
ground the entire time.
Alternate rotating up to the left and right. Do three sets of 10 rotations.
Exercises To Do At Work While Standing #6: Gastrocnemius/Soleus Stretch
How to do it?
Gastrocnemius Stretch (a.k.a. the calf): Stand about 2–3 feet from a wall. Extend your arms, and place your palms on the wall in front of you. Lean against the wall and take one step forward with one foot, firmly planting your foot on the floor and bending your leg at the knee.
Make sure the heel of your back foot is firmly planted and your toes are pointing toward the wall. Hold the position for 20–30 seconds and then switch legs.
Soleus Stretch: Place one leg slightly behind the other, with both your knees bent slightly. Gently lean toward the wall until you begin to feel the calf stretch.
Your heel should remain on the floor during the stretch and should not be elevated. Hold the position for 30 seconds. Repeat 1-2 times and then switch legs.
Exercises To Do At Work While Standing #7: Quadriceps Stretch Using Chair
How to do it?
Grab the top of your foot and bend it toward your glutes. Then attempt to straighten your bent leg, but let your hands win as they resist the extension.
Create the resistance for 3 to 5 seconds, then stretch your heel towards your glutes and hold the stretch for 7 to 10 seconds.
Repeat this contract/relax quadriceps stretch two to three times and then do the same for the opposite quadriceps.
Exercises To Do At Work While Standing #8: Standing Hamstring Stretch
How to do it?
Put your right foot on a chair or a bench. Your foot should be at or below hip level, with your leg straight, your knee and toes pointing straight up, and your quadriceps engaged.
Make sure the hip of your raised leg is not lifted, but rather is releasing downward (without the leg or foot turning outward). Hold for several breaths, repeating on each side.
For a deeper stretch, bend forward over your leg at the hip crease, with your spine and leg straight and your quadriceps firm. Hold for 30 seconds and switch legs
So there you have it 8 exercises to do at work while standing for a better posture!
Recommended Posture Book
The 21 exercises in Reverse Bad Posture Exercises are designed to fix forward head posture, rounded shoulders, and hunched back posture in just 15 minutes per day.
Take Reverse Bad Posture Exercises everywhere you go, and you can feel confident that you will be able to improve your posture and prevent traumatic neck, shoulder, and back pain episodes from wreaking havoc on your life.
