7 postural exercises to help with working from home
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Here are 7 exercises to help with your posture. The key with these is to do them gently, you shouldn’t experience any pain throughout the movements.
Neck rotations
What it’s good for:
Helps to decrease any tightness in the side and back of your neck.
How to do it:
- Sit up straight and face forwards.
- Gently turn your head right and try to look over your shoulder.
- You should feel the muscles on the outside of your neck gently stretching.
- Look back to the centre before repeating on the left side.
Seated spinal rotations
What it’s good for:
Stretches the shoulders, hips, back, and neck, as well as opens up the chest.
How to do it:
- Sit up straight and face forwards.
- Place your right hand on the opposite knee.
- Rotate from the waist up left.
- Hold it here for a couple of seconds before switching to the right.
- Be sure not to force the movement. You shouldn’t feel any pain, just a gentle stretch in your spine.
Shoulder shrugs
What it’s good for:
Helps to release any tension held in the shoulders and neck.
How to do it:
- Sit up straight and face forwards.
- As you breathe in, gently lift your shoulders up towards your ears.
- Hold them momentarily at the top.
- Then as you breathe out, let your shoulders fall back down.
Shoulder stretch
What it’s good for:
Helps to stretch out your shoulders.
How to do it:
- Sit straight and square on.
- Hold your right arm across your body.
- Pull your elbow towards your chest so you can feel a comfortable stretch in your shoulders and triceps.
- Hold this for a couple of seconds before switching arms.
Shoulder extension
What it’s good for:
Stretching out your arms, shoulders, and opening up your chest muscles.
How to do it:
- Sit up straight and comfortably.
- Take your hands behind your back and interlace your fingers.
- Gently pull your hands away from your body.
- You should feel the stretch along your whole arm, as well as in your chest.
- Be sure to not pull too far, the movement shouldn’t cause any pain.
Seated hip stretch
What it’s good for:
Stretching out your glutes and hip joints.
How to do it:
- Sit up straight and face forwards.
- Lift your knee up towards your chest.
- Hold your knee in this position for a couple of seconds as you breathe in and out.
- Release your leg back down and do the same on your right leg.
Seated calf stretch
What it’s good for:
This will stretch out your calf muscles.
How to do it:
- Sit on the edge of your chair with your right leg out straight.
- Flex your foot up towards you, hold, and then relax your foot.
- Repeat this movement on your left leg.
Cheryl Culliford-Whyte Content Contributor, Warwick Sport
Cheryl has interests in all kinds of fitness, keeping healthy and looking after your wellbeing. She enjoys hiking, lifting and healthy baking.
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