Easy Moves To Fix Poor Posture At Work

Prolonged sitting causing slumped shoulders, tech-neck, and pain all over ? Here are some simple movements to fix your posture. Read more.

15 Feb 2023

Before you read any further, just examine your posture. Are you breathing properly? How is your neck feeling?. You feel the pain, don't you? Working professionals undoubtedly spend most of their time at the desk, this puts us at a greater risk of staying in a bad posture for long durations. Over time these poor postures result in aches and pains in your body. Not only that, but poor posture can also lead to :

  • Chronic back pain
  • Neck tightness (Tech-neck)
  • Tingling in the arms and fingers
  • Extra stress on joints and muscle
  • Fatigue
  • Musculoskeletal disorders—like tendonitis or carpal tunnel
  • Poor circulation and poor health of blood vessels, nerves, ligaments, and tendons


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We spoke to Hyderabad-based Dr. Vinay Aindala (P T), Sr. Manager LMTP and Sr. physiotherapist at UR.Life about posture issues commonly faced by working professionals. He has shared some simple stretches that can be performed in the workplace or at home comfortably. “Office-going people and those working from home can benefit a great deal from making small changes in their daily sitting postures and by following posture-focused workouts,” he says.


Related story: Manage Ankylosing Spondylitis With Physiotherapy, Live Pain-Free


Easy Moves To Fix Poor Posture

1. Chin Tucks

  • Sit up tall with your spine in a neutral position and your shoulder blades down and back, keeping your eyes and chin level.
  • Position 2 fingers at the base of your chin. Pull your head back and up tall as if you were being pulled by a string from the top of your head.
  • Gently tuck your chin in and retract your head backward. Simultaneously, use your fingers to keep the chin tucked in and hold in this position for 3 to 5 seconds.
  • You should feel like the back of your neck is stretching.
  • Relax your neck for a moment (Let the neck come fwd).
  • Repeat 2 to 3 sets of 10 repetitions.


Related story: Managing Fibromyalgia In The Workplace


2. Scapular Squeeze

  • Stand straight with arms at the side of the torso.
  • Slowly, move your shoulders back as if trying to pinch your shoulder blades together.
  • Hold this posture for 5 seconds and relax.
  • Repeat 10 times.


Related story: Desk Job Woes: How To Stop Muscle Twitching


3. Shoulder Shrugs

  • Start in a standing position setting your feet shoulder-width apart.
  • Keep your chin up, facing straight ahead, and your neck straight. With your arms at your sides, inhale and bring your shoulders as high up toward your ears as you can. Do the movement slowly so that you feel the resistance of your muscles.
  • Lower your shoulders back down and exhale.
  • Repeat 10 times in 2 sets.


Related story: The Many Benefits Of Physiotherapy:Pain Management Guide


4. Trapezius Stretch

  • Stand straight, look at the front. Grasp head with right hand and tilt your head right side, ensuring your ear going toward your shoulder until you feel a pull in the neck.
  • Hold 10-20 seconds. Then change the side.
  • Repeat 3-5 times on each side.


Related story: Taking Active Breaks At Work: Productivity Fix


5. Pectoralis Stretch

  • In a standing position, outstretch both hands behind your body until you feel a stretch across the chest muscles.
  • Hold for 10-20 seconds.
  • Repeat 3-5 times.


Related story: Five Stretches To Ease Headache Instantly


6. Arm Raise Against Wall

  • Stand with your back against the wall, feet hip-width apart, and foot 12 to 18 inches away from the wall.
  • Place your arms up the wall, elbows bending at shoulder level, maintaining the wrist and elbows in contact with the wall.
  • Stay in this position for a few seconds, then lower your arms.
  • Repeat 7-8 times.


Related story: Achievable Fitness Goals For Working Women


7. Child’s Pose

  • Sit on your feet keeping your knees together, big toes touching, and your heels splayed out to the side.
  • Bend forward at your hips and spread your hands out in front of you. Sink your hips back down toward the floor and place your forehead on the floor.
  • Keep your arms extended or rest them along your body.
  • Breathe deeply into the back of your rib cage and waist.
  • Relax in this pose for up to 5 minutes while continuing to breathe deeply.


Related story: The World’s Greatest Stretch: Why Everyone Should Do It Every Day


8. Forward Fold

  • Stand with your heels slightly apart. Stretch your arms and bring your hands to your feet folding forward at your hips.
  • If your hands don’t touch the feet — just go as far as you can.
  • Bend your knees slightly, soften your hips joints, and allow your spine to lengthen.
  • Tuck your chin into your chest and allow your head to fall heavily to the floor.
  • Remain in this pose for up to 1 minute. Repeat 5 times.


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Looking for an exclusive and unique experience, expert staff, and unparalleled member services? Come join us at URLife Studios! We offer a comprehensive range of wellness services that promote optimum well-being. We are a trusted source for unique holistic health and pregnancy care workshops. Our physiotherapists design customised rehab programs based on health conditions.

At UR.Life Studios, we offer a complete multi-disciplined approach to fitness and well-being. The URLife Studio is a luxe wellness oasis, combining sleek modern design, lavish amenities, state-of-the-art equipment and personalised wellness programs.

  • Yoga
  • Kickboxing
  • Pool and Bollywood aerobics
  • Pregnancy care workshops
  • Customised physiotherapy
  • Spa
  • Garden Cafe
  • Women’s wellness program








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