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Office Posture Reset Break from a Physical Therapist

Office Posture Reset Break from a Physical Therapist — video by ChoosePT Play · 9:42

Video by ChoosePT on YouTube · Open on YouTube

A doctor of physical therapy leads a short posture reset for desk workers: shoulder-blade squeezes, chin tucks, a body-turning neck rotation, standing side bends and twists for the mid-back, then quad and neck stretches. Repeat a few times a day.

  • 10 min
  • Beginner
  • Low impact (no jumping)
  • chair

Good forBetter posture

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Step by step 8

Tap a time to watch that step in the video.

  1. Shoulder-blade squeezes: squeeze back between the shoulder blades and hold a moment; 10 times. 0:54
  2. Chin tucks: slide the head straight back with the eyes level, pause, then relax without pushing forward; 10. 1:38
  3. Bottom-up neck rotation: keep looking straight ahead while you step your body round; five each way. 2:36
  4. Side bends: hands behind the head, stand tall with the chin tucked and bend side to side, pelvis still. 4:10
  5. Double twist: two breaths out as you turn the trunk each way, hips facing forward like headlights. 5:05
  6. Standing quad stretch: foot up behind you on a chair, hold on, tailbone tucked under; five breaths each side. 6:05
  7. Side neck stretch: sit and hook one hand under the seat, lean away and let the head hang heavy; five breaths. 7:30
  8. Front-of-neck stretch: hands on the breastbone drawing the skin down, sit tall and look up over the shoulder. 8:06

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Slide the head straight back for chin tucks, keeping the eyes level
  • In the mid-back twists keep the pelvis still, as if headlights on your hips point forward
  • Stay pain-free and back off at any discomfort

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Neck moveschin tucks, body-turn rotation, neck stretch
  • Shoulders movesshoulder-blade squeezes
  • Upper back movesseated side bends and twists
  • Lower back movesseated side bends and twists
  • Hips movesstanding quad stretch, tailbone tucked
  • Knees movesstanding quad stretch

Easier option from the coach: Can all be done sitting; near a wall for support if balance is poor

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by ChoosePT; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety