4 Posture Exercises To Do At Work

How Do You Improve Posture?

Have you ever heard that you have bad posture, or the importance of working on having good posture? If you have, you’re definitely not alone. There are a lot of opinions out there on what is good posture and what is bad posture – and how much to worry about improving it.

At Inside Out, we often say the best posture is the next posture. What we mean by this is that it is important to continue to be moving, adjusting, and creating a mobile environment. Even the ‘best’ static posture is still just that – static and sedentary. Instead of thinking as posture as good vs bad, think of it as something that’s fluid and changing.

That being said, if we find ourselves slouching in a chair for long periods of time, there are common imbalances that we see people inside our clinic for all the time. These include low back pain, neck pain/tightness, shoulder impingement or other shoulder injuries, hip or knee pain, carpal tunnel syndrome, among several other issues. This is because our body is not meant to stay in these seated or slouched postures for long periods of time, and when your body does you can start to develop common imbalances.

For some people, the simple fix for this is to get up and move more often. For others, work or travel might require you to be bound to a seat for longer periods of time than you would care for. In these cases, we tell the clients we work with to aim for progress over perfection. It’s not ideal to sit in a chair all day every day, but it also might not be realistic to do much to change the hours spent sitting.

If you find yourself in the second category, then we’ve put together a simple routine that you can run through at your desk in less than 5 minutes. While these exercises show the use of a band, which we recommend investing in, these can be done with your arms alone if you’re really in a pinch.

Check out our post below with the 4 seated posture exercises we recommend including:

1️) Banded Rotation
2️) Banded Pullaparts
3️) Banded Passthroughs
4) Banded Behind the Neck Pulldowns

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⬅️Swipe for Exercises⬅️ . What are some posture exercises you can do sitting down with nothing but a band? While we prefer standing movements when possible, here is a quick routine you can do in sitting . We work with a lot of really successful and busy workers that spend a lot of the day seated. I just saw someone that has to spend the majority of their day seated come in to see us for some shoulder/neck stiffness and pain . While this person was active and worked out every morning, this 1 hour of movement followed by the majority of the day seated was putting a serious toll on their joints and muscles . While there is a lot we still have to work on, an easy starting point was to restore mobility in the upper back and shoulders while improving overall stability of his shoulders . This small fix in movement, in addition so some education on daily and workout habits, led to instant improvement in how they were feeling and is setting them up for long term success . While these movements aren't always flashy, posture work for those that spend a lot of time seated should address the following areas: . ☑️ Upper Back Mobility . ☑️ Scapular Stability . ☑️ Hip and Core Work . Spending more time sitting? Invest in a band (yes it's well worth the investment) and try these simple seated postural exercises: . 1️⃣Banded Rotation . 2️⃣Banded Pullaparts . 3️⃣Banded Passthroughs . 4️⃣Banded Behind the Neck Pulldowns . 👫Tag a coworker or friend who needs some work on their posture! . 🏋️‍♂️Looking to get strong, feel athletic, and train hard without pain? DM me for details on working together for custom 1-on-1 exercise programming

A post shared by Dr. Dave Paczkowski, PT (@iostrengthperformance) on

Aim to run through each exercise 10 times, and repeat 1-3 times through each one. Perform this consistently over time and you’ll be surprised how well your body will feel with just a little extra investment.

When Bad Posture Leads to Pain

If you’re not getting the progress you want, or you have pain or injury that you’re trying to work around, we can help. We help busy individuals looking to get back to the activities they love every single day, and if pain or injury is holding you back we can help you do the same.

If you’re not sure if or how we can help, click here to fill out our contact form to speak with one of our Doctors of Physical Therapy. We’ll get on the phone with you, at no charge, to see if we’re a good fit. And if we’re not, we’ll do our best to point you in the direction to get the help you need today. If you’re a remote client interested in online programming, head over to our contact page to fill out a form and discuss if this option is right for you.

Don’t wait to live your best lift, we’d love to help you reach your goals!



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