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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

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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