Desk posture exercises at home
Short routines to undo hours at a desk: neck, chest, upper back and hips.
Welcome to your desk posture program. These are short, easy moves to undo the hours you spend sitting.
Check with your physiotherapist or doctor before starting. Show them this program; in the app you'll confirm they've said it's OK for you before your first session. Exercise education, not medical advice. This is general guidance for common, non-serious upper back pain, not a diagnosis or a substitute for a physiotherapist or doctor. Stop if pain is sharp or getting worse, and check the warning signs below before you start.
The program: 3 phases
Everything here should feel easy. If a move causes pain, skip it.
Phase 1: Reset
Quick reset · Daily- Chin tucks2 × 10 reps
Sit tall with your eyes looking straight ahead.
Gently glide your chin straight back, making a double chin. Hold, then relax.
Tip: Keep your eyes level. Do not nod your head down.
- Shoulder blade squeeze2 × 10 reps
Sit or stand tall with your arms relaxed.
Squeeze your shoulder blades together and slightly down. Hold, then release.
Tip: Imagine holding a pencil between your shoulder blades.
- Seated twist2 × 5 reps each side
Sit tall on a chair with your feet flat.
Gently turn your upper body to one side, hold the chair back, then turn to the other side.
Tip: Turn from your middle back, not your neck.
You'll need: chair
Phase 2: Open up
Stretch and strengthen · Daily- Doorway chest stretch3 × 30s hold
Stand in a doorway with your forearm on the frame, elbow at shoulder height.
Step forward gently until you feel a stretch across the front of your chest, and hold.
Tip: Keep your shoulder down, away from your ear.
You'll need: doorway
- Upper back extension over a chair2 × 8 reps
Sit in a chair with the top of the backrest at your mid-back. Support your head with your hands.
Gently lean back over the chair, then return to upright.
Tip: Breathe out as you lean back. Move from your upper back, not your lower back.
You'll need: chair with a firm back
- Chin tucks2 × 10 reps
Sit tall with your eyes looking straight ahead.
Gently glide your chin straight back, making a double chin. Hold, then relax.
Tip: Keep your eyes level. Do not nod your head down.
- Hip flexor stretch2 × 30s hold
Kneel on a cushion with one knee down and the other foot forward.
Tuck your tailbone under and shift gently forward until you feel a stretch at the front of the hip. Hold.
Tip: Stay tall through your chest.
You'll need: cushion
Phase 3: Strengthen
Posture strength · Every other day- Wall angels3 × 10 reps
Stand with your back against a wall, feet a small step forward, arms in a goalpost shape against the wall.
Slide your arms up the wall and back down, keeping them as close to the wall as comfortable.
Tip: Keep your ribs down and your lower back gently touching the wall.
You'll need: wall
- Band pull-aparts3 × 12 reps
Hold a band in front of you at shoulder height, hands shoulder-width apart.
Pull the band apart by moving your hands out to the sides, then return with control.
Tip: Keep your arms nearly straight and your ribs down.
You'll need: resistance band
- Open book rotation2 × 8 reps each side
Lie on your side with your knees bent and your arms straight out in front, palms together.
Lift your top arm and open it across your body like a book, following it with your eyes. Then close.
Tip: Keep your knees together and resting on the floor.
You'll need: mat
- Doorway chest stretch2 × 30s hold
Stand in a doorway with your forearm on the frame, elbow at shoulder height.
Step forward gently until you feel a stretch across the front of your chest, and hold.
Tip: Keep your shoulder down, away from your ear.
You'll need: doorway
Well done. Set a reminder to move every half hour while you work.
Warning signs: get checked first
Don't start, or stop, and see a health professional if you answer yes to any of these. Red items need urgent care.
- Dizziness, double vision or blurred vision when you move your neck?
- Any trouble speaking or swallowing?
- Sudden falls or legs giving way without warning?
- Numbness, pins and needles or weakness in your arms or hands?
- Did your neck pain start after a fall, a car accident or a blow to the head?
- Do you get chest pain, pressure or tightness with activity or at rest?
- Have you fainted, or had dizziness that made you lose balance, in the last 6 months?
- Do you have high blood pressure that is not under control?
Do it with Apex One
Check with your physiotherapist or doctor before starting. Apex One+ then turns this program into guided sessions: a quick safety check, your confirmation that they've OK'd the program, a pain rating before and after, every exercise talked through out loud, and holds timed for you. Reps are counted out loud at a steady pace; the camera isn't used in rehab sessions. When your upper back is coping, you move up a phase.
Questions
How often should I do desk posture exercises?
In this program, phase 1 (reset) is daily; later phases are every other day. Little and often works best, and rest days let the upper back adapt.
Should desk posture exercises hurt?
Everything here should feel easy. If a move causes pain, skip it.
When should I move to the next phase?
Move up when the current phase feels comfortable, pain stays low during and after sessions, and your upper back settles by the next day. If pain flares, drop back a phase for a few sessions.
When should I see a physiotherapist or doctor?
Get assessed before starting if any warning sign below applies, if the pain followed a fall or injury, or if it is severe, getting worse, or not improving after a few weeks of regular exercise. Seek urgent care for symptoms like: dizziness, double vision or blurred vision when you move your neck.
Can an app guide my rehab exercises?
Yes, once your physiotherapist or doctor has said the program is OK for you. Apex One+ walks you through this program out loud with timed holds and pain checks before and after every session. It's exercise education, not a diagnosis.