Improve Your Posture With These 10 Stretches
Through research and self-trial and error, I discovered the 10 best static stretches for desk jockeys to improve your posture.
As a former corporate employee for almost 9 years, sitting day in and day out was the norm. During this time, I found that my posture was getting worse and I was starting to look like the hunchback of Notre Dame.
Needless to say, it was not a good look, nor did it feel good. I was very active with exercise and lifting weights, yet I found myself being tight all the time.
Now, I have really good posture by incorporating these stretches routinely.
Why sitting is tough on your body…
When we sit for extended periods of time, it’s easy to get lazy and not practice good posture.
Now put a computer in front of you and it’s clear to see why so many people walk around with rounded shoulders and a forward head posture.
Sitting can wreak havoc on your body if you don’t counteract its effects.
These stretches not only can help you feel better, have fewer aches and pains, but also help to keep your body nice and loose so it will be easier for you to hold good posture.
How to use these stretches…
Try them all and see where you are most tight.
From there, choose the ones that address your tight areas and create a daily or several times per week stretching routine.
After doing them consistently, you will be looser and you can back off the stretching to a few times per week.
Think of stretching as performing scheduled maintenance on your body. It’s required if you want to move and feel well for a lifetime.
Our lifestyles put us in repetitive positions so having these stretches in your toolbox will help you build and maintain good posture.
When to do these stretches…
These are best done after your workout or at home while you’re relaxing.
My favorite time to do them is before bed.
The 10 best Static Stretches for Desk Jockeys to Improve your Posture (in no particular order)…
1. Couch Stretch
The couch stretch is awesome at opening up the quadriceps and hip flexors.
And, these are the exact muscles that get super tight from sitting.
Here are two variations of the couch stretch that you should incorporate into your static stretching routine…
OR
If you sit a lot then these are a must do.
Do this stretch for 1-3 minutes per leg as needed (daily or a few times per week).
2. 3-Way Elevated Pigeon Stretch
One of my all-time favorite stretches. The pigeon stretch is most commonly associated with yoga and performed on the floor.
Yet most people are too tight to get into the correct position for the stretch to be effective.
Using a box or low table makes it much easier to get into position, it’s more comfortable, and you can get a better stretch.
Especially when you do the 3-way version.
Keep a tall posture (don’t fold over / round back too much).
Do this stretch for 1-3 minutes per leg (20 – 60 seconds for each position) as needed (daily or a few times per week).
3. World’s Greatest Stretch
If there was one stretch you could do, then this would be it.
This stretch targets your hamstrings, hips, and thoracic spine (upper back) all at once.
This stretch is shown dynamically (through constant movement). Each pose can be performed statically as well.
When performed dynamically, aim for 10 reps for each pose/movement (best done as part of your pre-workout warm-up or mobility routine).
When performed statically, hold each pose for 30 sec to 1 minute.
4. 3-Way Hamstring Stretch
The hamstring is made up of a group of 3 muscles, so it makes sense to find a way to stretch all three.
Enter the 3-way hamstring stretch…
Do this stretch for 1-3 minutes per leg (20 – 60 seconds for each position) as needed (daily or a few times per week).
5. Lying Knee To Knee Stretch
The lying knee to knee stretch is important for hip internal rotation. Hip internal rotation is important if you have tight hips and especially important if you like to do squats and deadlifts.
Women don’t need to perform this stretch as they generally have good hip internal rotation due to their hip anatomy.
Do this stretch for 1-2 minutes as needed (daily or a few times per week).
Note: If you have a history of medial knee pain (inside of knee), then approach this stretch with caution.
6. Half Kneeling Adductor Stretch & Frog Adductor Stretch
When was the last time you tried to do the splits?
Probably when you were 10 years old. That means your adductors (inner thighs) are TIGHT!!!
Do this stretch…
Do this stretch for 1-2 minutes per side as needed (daily or a few times per week).
AND / OR THIS ONE…
Do this stretch for 1-2 minutes as needed (daily or a few times per week).
7. Pec Doorway Stretch
This stretch is awesome at opening up your chest and shoulders.
It’s a great one to do if you sit a lot and find yourself hunching over your keyboard with poor posture.
Do this stretch for 1-2 minutes per side as needed (daily or a few times per week).
8. Doorway Lat Stretch & Wall Lat Stretch
You probably have tight lats and don’t know it. Doing this stretch will not only help loosen your lats but can also help your shoulders feel better. Tight lats can contribute to shoulder dysfunction.
Try this one…
Do this stretch for 1-2 minutes per side as needed (daily or a few times per week).
And this one will also target your triceps along with your lats…
Do this stretch for 1-2 minutes per side as needed (daily or a few times per week).
9. Calf Stretch – Soleus & Gastroc Stretch
Tight calves can lead to a loss in ankle mobility which can lead to hip and knee pain.
Keep them loose with these two stretches…
AND
Do these stretches for 1-2 minutes per side as needed (daily or a few times per week).
10. Wrist Stretch
Give your wrists some love by stretching out your forearm flexors and extensors…
Do these stretches for 30 seconds to 1 minute for each position as needed (daily or a few times per week).
Try them all and let me know how they work for you and if you have any questions.
You’ll have good posture in no time!
Do you have any other favorite stretches you like to do that are not included here?
If so, let me know!