Move · Videos · Mobility · 7 min

Four-Move Desk Posture Reset from a Doctor of PT

Four-Move Desk Posture Reset from a Doctor of PT — video by Healthline Play · 7:18

Video by Healthline on YouTube · Open on YouTube

A doctor of physical therapy shows a seated desk reset: a slouch then over-correct to find upright, scapular squeezes, backward and forward shoulder rolls, and a hands-behind-head chest stretch held at least 30 seconds. Good once or twice a day.

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

Good forBetter posture

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Step by step 5

Tap a time to watch that step in the video.

  1. Slouch over-correct: sit forward with feet flat, slouch, then arch the low and mid back; 5 to 8 times. 1:28
  2. Scapular squeezes: open the chest and draw the shoulder blades back, then relax; they only move a little. 2:30
  3. Shoulder rolls: backwards first, then forwards, hands on the thighs or on the shoulders. 3:27
  4. Seated chest stretch: hands clasped behind the head, sit tall with the abs engaged and squeeze the elbows back. 5:26
  5. Elbows in line with the head; add a gentle mid-back arch if you feel no stretch and hold at least 30 seconds. 6:09

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

Form cues from the coach

  • Slouch, then over-correct by arching low and mid back, five to eight times, to find tall sitting
  • Scapular squeezes: open the chest and respect your range, the blades only move a little
  • Hold the chest stretch with a tall spine and abs engaged for at least 30 seconds

What it works

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Joints it uses light on the joints

  • Shoulders movesscapular squeezes, shoulder rolls, chest stretch
  • Upper back movesslouch and over-correct, hands-behind-head stretch
  • Lower back movesslouch and over-correct arching

Easier option from the coach: All seated; shoulder rolls with hands on thighs or on shoulders

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 Healthline; 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