5 Desk Exercises to Improve Your Posture

Working long hours at a computer can turn you into a kind of “office hunchback,” with rounded shoulders and a bent neck. But don’t worry—your desk can double as a mini-gym to fix your posture and help you feel more like yourself. Here are 5 simple exercises you can do without leaving your workspace.

Stretch your neck toward the sky
Start by sitting up straight with both feet firmly on the floor. Gently tilt your head toward one shoulder (as if trying to rest your ear on it), hold for 10 seconds, and then switch sides. This movement relieves neck tension caused by hours of endless scrolling.

Shoulder roller-coaster
Imagine you’re riding a roller-coaster… with your shoulders! Lift your shoulders toward your ears, hold for 5 seconds, then relax and slowly let them drop like a waterfall. Repeat 10 times. This exercise helps loosen tight shoulder muscles and prevents the dreaded “shrugging slump.”

Champion chest stretch
Sit up straight and clasp your hands behind your head. Push your elbows back and lift your chest as if you’re trying to launch your monitor across the room with your torso. Hold for 10 seconds and relax. Repeat 5 times. This exercise opens up your chest and fights that forward-slumped “digital hunch.”

Spinal twist
Stay seated and twist your torso to the right, placing your right hand on the back of your chair and your left hand on your right knee. Hold the twist for 10 seconds, then repeat on the other side. This exercise helps unlock your spine and improves mobility.

Dancing feet under the desk
Your legs deserve some attention too! Sit with your back straight and extend one leg out in front of you. Point your foot toward the ceiling, hold for 5 seconds, and then rotate your ankle clockwise and counterclockwise for another 5 seconds. Repeat with the other leg. This exercise improves circulation and makes you feel less “glued to the chair.”

Conclusion:
You don’t need fancy gym equipment to improve your posture—just a few minutes and these exercises, which you can even do during a coffee break or a boring meeting. With a little consistency, you’ll say goodbye to back pain and hello to a straighter, healthier you.