Have you ever noticed yourself slouching at your desk? If you’re like me, it happens frequently throughout the day. One moment I’m focused on work, and the next, I’m hunched over with my face nearly touching the desk.
In our tech-driven world, it’s all too easy for our posture to suffer if we’re not careful. We spend countless hours bent over screens and seated in chairs, which takes a toll on our bodies. Remember, the human body isn’t meant to remain seated for long stretches—it’s essential to move around throughout the day! If your job requires sitting for extended periods, don’t worry—there are several stretches you can do to improve your posture. Aim to incorporate these stretches into your daily routine, even if it’s just a few times a week.
Posture-Enhancing Stretches
Lizard Pose: This yoga position is fantastic for stretching the legs! It targets the IT band and hip flexors, which often tighten from prolonged sitting.
To get into this pose, start in a high plank or downward dog. Lift your right leg and bring it outside both hands, then lower your back knee to the ground. Hold for 30-45 seconds and switch sides.
Supine Hamstring Stretch: Many of us experience tight hamstrings, making this stretch essential. The supine version is my favorite since it puts less strain on the lower back.
Lie flat on your back with your legs extended. Raise one leg and grab behind the thigh, shin, or ankle—just avoid the knee! You can keep your knee bent or straighten your leg for a deeper stretch, but remember to maintain a slight bend to protect your joints. Hold for 30-45 seconds and switch sides.
Supine Twist: This is one of my all-time favorite stretches! It’s excellent for lengthening the spine.
Start lying on your back with your arms extended to the sides. Bring one or both knees into your chest, then rotate your torso to one side, stacking your hips. If comfortable, turn your head to look over your opposite shoulder. Hold for 30-45 seconds and switch sides.
Chin Tucks: This subtle movement works wonders for the neck.
Whenever you catch yourself leaning forward, gently move your head back as if creating a double chin, aligning your neck with your head. Perform 5-10 repetitions at a time. I used to keep a sticky note on my desk, and every time I saw it and noticed poor posture, I’d do five chin tucks. Believe me, they make a difference!
