Exercise examples for strengthening and improving posture at the desk

Posture improvement

Starting position
Sit at your desk, your feet are firmly on the floor with your legs open, your arms are on your body with your palms turned forward

Exercise execution
The pelvis is pushed forward over the ischial tuberosity, the sternum is lifted, the shoulder blades pull back and down towards the trouser pockets, the arms are stretched out and opened slightly, the back of the head pushes towards the ceiling, the position is adjusted for 7-10 seconds with relaxed breathing. held, then relax again and loosen up

effect
Posture training, strengthening of the back and shoulder muscles

Strengthening the back muscles

Starting position: Sitting at the desk, feet are firmly on the floor with open legs, arms are on the body with palms turned forward

Exercise execution
The pelvis is pushed forward over the ischial tuberosity, the sternum is lifted, the shoulder blades pull back and down towards the trouser pockets, the arms are stretched out and opened slightly, the back of the head pushes towards the ceiling, the straight upper body leans forward from the hip joints, the position is held for 7-10 seconds with relaxed breathing, then relax again and loosen up

effect
Posture training, strengthening of the back and shoulder muscles

Arm muscles strengthening

Starting position: sitting at the desk, feet firmly on the floor, forearms resting on the table

Exercise execution
the forearms are pressed firmly on the table, the navel is pulled in towards the spine, the back of the head is pushed towards the ceiling, the chest straightens up without the shoulders being pulled up, the tension about 7-10 seconds. hold without holding your breath, repeat several times

effect
Strengthening of the arm and shoulder muscles, improvement of posture

Strengthening of the chest muscles

Starting position
Sit in front of the desk, feet open firmly on the floor, hands clasped in front of the chest

Exercise execution
the hands are pressed firmly together without pulling the shoulders up, the sternum straightens up, hold the tension for approx. 7-10 seconds, while the tension continues to breathe calmly and loosen it

effect
Strengthening the chest muscles

Strengthening of the shoulder and back muscles

Starting position
Sit in front of the desk, feet open firmly on the floor, fingers interlocked in front of the chest

Exercise execution
The fingers are pulled apart vigorously without pulling the shoulders up, the sternum straightens up, hold the tension for approx. 7-10 seconds, while the tension continues to breathe calmly, loosen it

effect
Strengthening of the shoulder and back muscles

Note

For more exercises to improve posture, see Strengthening Exercises for Slipped Discs and Neck School