Posture Reset

Improve your posture with seated stretches designed to correct habitual posture problems by increasing flexibility in the shoulders, back, and neck.

Exercise Overview

Exercise Instructions

Shoulder Rolls demonstration

1. Shoulder Rolls

Instructions

  • Start from a seated position with your back straight and your shoulders relaxed.
  • Lift your shoulders up towards your ears.
  • Roll your shoulders back and down, making a circular motion.
  • Repeat the movement and reverse direction at the halfway point.

Tips

  • Focus on creating a smooth, fluid motion to avoid straining your neck.
  • Keep your neck relaxed and your gaze forward.

Modifications

  • If you experience discomfort, perform smaller circles or just lift and lower your shoulders.

Benefits

  • Neck, Upper Back, Shoulders
Overhead Reach demonstration

2. Overhead Reach

Instructions

  • Start from a seated position with your back straight and your arms resting at your sides.
  • Slowly sweep your arms out and up over your head, interlacing your fingers with your palms facing up.
  • Reach up towards the ceiling, straightening your elbows and relaxing your shoulders downward.

Tips

  • Focus on lengthening your spine and creating space between your vertebrae.

Modifications

  • If interlacing your fingers is uncomfortable, keep your hands shoulder-width apart.
  • For a deeper stretch, gently lean to one side and then the other while reaching overhead.

Benefits

  • Spine, Neck, Shoulders
Side Bend demonstration

3. Side Bend

Instructions

  • Start from a seated position with your back straight and your arms resting at your sides.
  • Raise one of your arms overhead and place your other hand on your hip.
  • Gently bend to the side, reaching over with the raised arm.

Tips

  • Keep your shoulders relaxed and avoid hunching them.
  • Avoid lifting off the chair or twisting your torso.

Modifications

  • If reaching overhead is uncomfortable, place your hand on the side of your head.

Benefits

  • Spine, Obliques, Lower Back, Lats, Abdomen
Cactus Arms demonstration

4. Cactus Arms

Instructions

  • Start from a seated position with your back straight and your arms resting at your sides.
  • Raise your arms to shoulder height, bending your elbows at a 90-degree angle with your palms facing forward.
  • Keep your elbows in line with your shoulders and your forearms perpendicular to the floor.
  • Squeeze your shoulder blades together, opening your chest.

Tips

  • Keep your shoulders relaxed and away from your ears.
  • Keep your neck long and gaze straight ahead.

Modifications

  • If you experience shoulder discomfort, lower your elbows slightly.
  • For added support, practice the pose with your back against a wall.

Benefits

  • Spine, Neck, Upper Back, Shoulders, Chest
Neck Flex demonstration

5. Neck Flex

Instructions

  • Start from a standing or seated position with your back straight and your arms at your sides.
  • Slowly tilt your head backward, bringing your gaze towards the ceiling.
  • At the halfway point, switch directions and slowly lower your chin towards your chest.

Tips

  • Keep your shoulders down and relaxed as you hold each position.
  • Move slowly and gently to avoid straining your neck.

Modifications

  • If you have neck pain, limit the range of motion to a comfortable level.
  • If you experience any discomfort or dizziness, stop the exercise immediately.

Benefits

  • Spine, Neck, Upper Back, Shoulders
Neck Roll demonstration

6. Neck Roll

Instructions

  • Start from a seated position with your back straight and your shoulder relaxed.
  • Tuck your chin down towards your chest and gently roll your neck to the right, bringing your right ear towards your right shoulder.
  • Roll your chin back down towards your chest and then roll your neck to the left, bringing your left ear towards your left shoulder.
  • Repeat this back and forth in a slow, continuous motion.

Tips

  • Move slowly and gently to avoid strain or dizziness.
  • Minimize your risk of injury by avoiding full neck circles.

Modifications

  • If you have neck pain, limit your range of motion to a comfortable level.

Benefits

  • Spine, Neck, Upper Back, Shoulders
Neck Laterals demonstration

7. Neck Laterals

Instructions

  • Start from a seated position with your back straight and your shoulders relaxed.
  • Place one hand on the side of the chair for support and tilt your head to the side to lower your ear towards your shoulder.
  • Use your other hand to apply gentle pressure to the side of your head.
  • Switch sides at the halfway point.

Tips

  • Keep your shoulders relaxed and avoid hunching them.

Modifications

  • For less intensity, tilt your head without using your hand.

Benefits

  • Neck, Upper Back
Diver demonstration

8. Diver

Instructions

  • Start from a seated position with your back straight and your arms resting at your sides.
  • Extend your arms out in front of you, bringing your hands together so one hand is on top of the other.
  • Tuck your head down between your arms and round your back while reaching forward with your hands.

Tips

  • Keep your core engaged and your feet flat on the floor.

Benefits

  • Spine, Neck, Upper Back, Shoulders, Lower Back