Move · Videos · Mobility · 9 min

Seated Desk Posture Exercises from a Physical Therapist

Seated Desk Posture Exercises from a Physical Therapist — video by Well+Good Play · 9:17

Video by Well+Good on YouTube · Open on YouTube

A physical therapist takes you through neck and shoulder-blade stretches, seated open books, side bends, spinal twists, and glute and hamstring stretches, all in your work chair. A good break for anyone who sits at a desk.

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

Good forBetter posture

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Step by step 7

Tap a time to watch that step in the video.

  1. Upper trap stretch: hand gently on the side of the head, ear toward the shoulder; hold about 30 seconds each side. 0:36
  2. Levator scapulae stretch: hand behind the head, nose toward the armpit; hold about 30 seconds, then the other side. 2:04
  3. Seated open books: feet wide, one hand by the opposite leg, turn the other arm up, eyes on the hand; eight each. 3:02
  4. Side bends: hands lightly behind the head without pulling, bend to one side and then the other; 10 each. 4:11
  5. Spinal twists: hands on the insides of the knees, rotate the chest down toward each side in turn; 10 each. 5:02
  6. Glute stretch: cross one leg over, hands on the hips, hinge forward with a flat back; eight, then the other leg. 6:10
  7. Hamstring stretch: heel down, leg straight, hinge forward with a straight back and no bouncing; eight each side. 7:14

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

Form cues from the coach

  • Hold the neck stretches about 30 seconds with slow breathing
  • In open books, let your eyes follow your hand to protect the neck
  • Hinge from the hips with a flat back for the glute and hamstring stretches

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Neck movesside-tilt neck holds, levator stretch
  • Shoulders moveslevator stretch, open book arm reach
  • Upper back movesopen books, spinal twists
  • Lower back moveship hinges, side bends, twists
  • Hips movesseated glute stretch, hamstring hinge

Easier option from the coach: All seated; legs closer together for the twists if inner thighs are tight

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 Well+Good; 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