Desk Posture Exercise Library

Sit tall. Pull your chin straight back like you're making a double chin. Hold 5 sec, release. Repeat 10x. The most evidence-backed fix for forward head posture.

Gently tilt your ear toward your shoulder, hold 20 sec each side. Then bring chin to chest, hold 20 sec. Releases the tight neck muscles that pull your head forward.

Roll your shoulders up, back, and down in big circles. 10 forward, 10 back. Opens the chest and relaxes the upper traps.

Stand in a doorway, forearms on the frame at shoulder height. Step forward until you feel the stretch across your chest. Hold 30 sec each side. Directly counters rounded shoulders.

Sit or stand tall. Squeeze your shoulder blades together as if holding a pencil between them. Hold 5 sec, release. 15 reps. Wakes up the rhomboids that pull your shoulders back.

Stand with your back flat against a wall. Raise your arms into a “W”, then slowly up to a “Y”, keeping arms touching the wall. 10 reps. Opens the chest and mobilizes the upper back.

Interlace your fingers behind your head, gently arch your upper back over the chair back. Hold 10 sec. Repeat 3x. Restores the upper back's natural curve after hours of sitting.

Hands on knees. Exhale and round your back, tucking your chin; inhale and arch, lifting your chest. 10 reps. Mobilizes the whole spine.

Sit tall, rotate your torso to one side using the chair back for leverage. Hold 15 sec each side.

Lie face down, arms outstretched ahead. Lift your arms and legs toward the ceiling, head neutral. Hold 3 sec, 10 reps. Strengthens the spinal extensors that hold you upright.

Stand and squeeze your glutes hard for 5 sec, release. 10 reps. Counters the “dead butt” of long sitting and supports an upright torso.

The most effective one. Just stand up, roll your shoulders, and reset. Backtrack can remind you.