3 simple exercises to improve your posture at work

Aug 20, 2023


Do you find yourself slouching at your desk, hunched over your computer for hours on end? Poor posture can lead to aches and pains, as well as long-term health issues. But fear not, because we have three simple exercises that can help improve your posture at work.

1. Shoulder Rolls

One of the most common posture problems is rounded shoulders. To combat this, try doing shoulder rolls throughout the day. Begin by sitting up straight with your feet flat on the floor. Slowly roll your shoulders back, then down, and finally forward in a circular motion. Repeat this exercise ten times in each direction. Shoulder rolls help to release tension in your upper back and promote proper alignment.

shoulder rolls

2. Chin Tucks

Another exercise to improve your posture is the chin tuck. Start by sitting up straight with your shoulders relaxed. Gently glide your chin backward, as if you are trying to give yourself a double chin. Hold this position for a few seconds, then release. Repeat this exercise ten times. Chin tucks help to strengthen the muscles in your neck and upper back, preventing the dreaded forward head posture.

chin tucks

3. Seated Spinal Twist

For those who spend long hours sitting, the seated spinal twist is a great exercise to relieve tension and improve posture. Begin by sitting up straight with your feet flat on the floor. Place your right hand on the outside of your left thigh and gently twist your torso to the left. Hold this position for 30 seconds, then switch sides. Repeat the twist three times on each side. The seated spinal twist helps to stretch and strengthen the muscles in your back, promoting a healthier posture.

seated spinal twist

Additional Tips

While these exercises can make a significant difference in improving your posture, it's essential to keep a few additional tips in mind:

  • Take regular breaks from sitting and stretch your body.
  • Adjust your chair and monitor to ensure proper ergonomics.
  • Engage in regular physical activity to strengthen your core muscles.
  • Consider using a posture corrector or ergonomic support aids.


Improving your posture at work doesn't have to be complicated. By incorporating these three simple exercises into your daily routine and following the additional tips, you'll be well on your way to better posture and a healthier you. Remember, small changes can make a big difference!