8 PT Approved Posture Correction Exercises to Overcome Stiffness After a Long Day of Scrolling and Typing

We have all heard from our parents and our doctors that spending too much time in front of the screen isn’t good for us. In today’s digital era, everyone, whether an adult or a child, spends a significant amount of time glued to a screen for different reasons. Whether due to work, school or entertainment, it has become hard for us to avoid excessive screen time. But here’s a thing: sitting for longer hours and sedentary lifestyles have led to many people suffering from posture-related issues like neck pain, shoulder pain, and pain in the lower back. But did you know that you can counteract the ill effects of sitting for longer periods?

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In this blog, take a look at the top 8 PT-approved posture correction exercises. We will also look at the benefits of exercises to improve posture and offer a few valuable tips for people with sedentary lifestyles on how they can escape the ill effects of prolonged sitting. 
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8 PT Approved Posture Correction Exercises
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Here are the top 8 exercises that can easily fit into your day-to-day life to combat the impacts of prolonged sitting:
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Neck Stretch
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This is a great exercise to reduce neck pain as this stretch helps to alleviate tension from your neck and shoulders that occurs due to poor posture during extended hours of screen time. Here are the steps to do Neck stretches effectively:

• Sit or stand with your back straight. 
• Tilt your head slowly towards one side, aligning your ears to your shoulder. Make sure you keep your shoulders relaxed. Avoid lifting your shoulders and keep your spine straight.
• Hold the stretch for 15-20 seconds.
• Return your head to its original position, and repeat the same on the other side.
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Seated Chin Tucks
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This exercise for lower neck pain strengthens the muscles at the back of your neck and helps to correct the forward neck posture. Many people struggle with poor forward neck posture because they spend a lot of time sitting. Here are the steps to do seated chin tucks effectively:

• Sit straight and tall with your shoulders in a relaxed position. 
• Pull your neck gently straight back as if trying to make a ‘double chin.’ Make sure you don’t tilt your head down or up. Keep your eyes at the same level. 
• Hold the stretch for 5-10 seconds. Repeat the exercise 8-10 times. 
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Neck Circular Rotation
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This is a great exercise for office workers as it helps improve neck mobility while releasing tightness in your neck muscles and upper shoulder. 

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Here is how you can do neck circular rotations properly and effectively: 

• Stand or sit straight with your shoulders in a relaxed position. 
• Drop your chin slowly towards your chest
• Now, slowly rotate your head from one side, making a circle with your head. Make sure you are not forcing the movement. If you feel any pain, you can reduce the range of motion. 
• Try making a full circle when you rotate your head in one direction. 
• You can repeat the exercise 3-5 times in one direction. 
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Chest Rolling 

You will need a foam roller to do this exercise. This exercise will help you loosen tight chest muscles that lead to a forward-slouching posture while sitting. 

Here’s how you can do chest rolling effectively:

• Lie down on the ground with your back straight and place the foam roller horizontally across your upper chest area. 
• Roll your body back and forth, making sure that the foam roller is massing your chest muscles. 
• You can also focus rolling across any area that feels tight or sore for an extra 1-2 mins. 
• You can also adjust the position of the foam roller to concentrate on any other area. Keep in mind that your movements need to be controlled, and use your arms to balance as you roll. 
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Chest Stretch
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This stretch is great for opening up the tight chest muscles that leads to poor posture, especially in people who tend to slouch forward while sitting. Here are the steps to do chest stretches effectively:

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• Stand tall and straight, and keep your feet shoulder-width apart from each other. 
• Extend your arms from the side, keep the arms at your shoulder’s level. 
• Pull your arms backwards as you would when trying to touch both of your elbows. 
• Ensure you keep your neck in a neutral position, and avoid arching your back. 
• You can hold this stretch for 15-20 seconds, and repeat 2-3 times. 
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Face Pulls and Chest Pulls
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You need a resistance band to do these exercises. These exercises are great if you want to strengthen your back, which will eventually help improve your posture by preventing slouching. Here are the steps to do face pulls: 

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• Secure a resistance band on an object so that you have it on your eye level. 
• Hold the band with both hands, palms facing down.
• Stand tall and pull the band towards your face as you keep your elbows high and out to the sides.
• Try to squeeze your shoulder blades as you pull.
• Gradually, return to the starting point. Repeat the exercise 10-12 times. 

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Here are the steps to do Chest Pulls:

• Just like you set up the resistance band for face pulls, do the same for chest pulls. 
• Slowly pull the resistance band towards your chest while keeping your shoulders back and down. 
• Towards the end of the movement, squeeze your shoulder blades. 
• Gradually return to the starting point and repeat the exercise 10-12 times. 
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Exercise for Spinal Mobility (Seated Twists)
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If you suffer from stiffness due to prolonged sitting, you must try this exercise, as it will help improve your spine's mobility and reduce stiffness. Here are the steps to Seated Twists:

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• Sit at the edge of a chair and keep your feet flat on the ground. 
• Cross your arms against your chest. 
• Twist your torso slowly to the right, keeping your hips square and your spine tall.
• Hold the stretch for 5-10 seconds. Make sure you keep your spine elongated throughout. 
• Return to the starting position and repeat the exercises 5 times on each side. 
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Cat and Camel Stretch
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This dynamic exercise is great for someone who struggles with flexibility issues in their spine. It helps relieve tension from the back, and hence, it is highly effective for people who sit for prolonged periods. Here are the steps to do this stretch: 

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• Get in a table-top position, keeping your arms under your shoulder and your knees below your hips. 
• Round your back towards the ceiling and tuck your head and pelvis under, and hold for 3-5 seconds. This is the Cat Position. 
• Arch your back, lifting your chest and tailbone towards the ceiling while looking up slightly, and hold for 3-5 seconds. This is the Camel Position
• You can alternate between the two and perform 10-12 repetitions for each. 

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If you are someone who is struggling with chronic pain thanks to your desk job or sedentary lifestyle, you have reached the right place. Book a Root Cause Analysis consultation with our expert physiotherapist team today and get started on your journey to a pain-free life! 
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Benefits of Posture Correction Exercises
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As promised, here are the benefits of incorporating these posture correction exercises and spinal mobility exercises into your routine: 

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• Increased Range of Motion: Regular movement helps maintain flexibility, prevent stiffness, and allow you to move more freely.
• Enhanced Circulation: Stretching improves blood flow, reducing muscle tension and discomfort.
• Energy Boost: When you break up long periods of sitting with activity can increase your energy levels and improve focus.
• Improved Balance: These exercises enhance your balance, improve coordination, and reduce the risk of falls.
• Reduction in Pain: Regular movement can significantly reduce back, neck, and shoulder pain, which are common issues associated with poor posture.
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Tips for Individuals with Sedentary Lifestyle
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Here are a few important tips recommended by Granimals expert physiotherapist for individuals with sedentary lifestyle issues: 

Take Frequent Breaks
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You must incorporate breaks in between your work. Stand up and move around for 5 minutes every hour to keep your muscles active and prevent stiffness. These frequent short breaks can do wonders for your spine, helping to reduce strain and improve posture. 

Ergonomic Workplace
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We have written an entire article on how to make your workplace ergonomic, which you can read to learn more about. Proper ergonomics can help correct posture and prevent back and neck pain.

Stretch in between breaks
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Use micro-breaks to do quick stretches like seated twists or neck stretches. These brief exercises can help maintain spinal mobility and prevent daytime tightness.
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Granimals is Here to Help
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If you are someone who is dealing with chronic pain because of a sedentary lifestyle, you can reach out to us and schedule a root cause analysis consultation with our expert physiotherapists. Our programs are customised to your individual needs so you can tackle issues that are specific to you. Gone are the days when one had to adjust to a one-size-fits-all rehab program. Book a consultation with us today and say goodbye to pain forever! 

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Frequently Asked Questions

Q1: How often should I do these exercises if I sit in front of a screen all day?

Answer: Taking short breaks every 30-60 minutes is recommended during prolonged sitting. You can incorporate these exercises into your daily routine, doing 2-3 exercises each break or an entire routine once or twice daily.

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Q2: Will these exercises help with back pain from sitting?

Answer: These exercises target muscles that commonly become tight or weak from prolonged sitting. Posture correction exercises like spinal mobility stretches and seated twists can relieve back pain by improving alignment and flexibility.

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