Simple posture exercises you can do right now


Sitting up straight?

The minute you heard the word ‘posture’ you probably sat up straighter, right? Even though we know we shouldn’t, it’s easy to find ourselves slouching at our desk, lounging on the sofa in a strange pretzel shape. It sometimes seems like the tall, strong back we know we’re meant to have is something reserved for ballet dancers or yoga teachers.

Learning how to adjust and strengthen your posture and hold yourself correctly is one of the most powerful changes you can make to your body and your mind. And it’s free.

Posture exercises you can do wherever you are

If you’re on your feet or working at a desk, it’s important to take a few minutes out of every day to shake off the cobwebs and stretch out your body.

These simple moves are designed to release the most common areas of tension caused by bad posture:

  • Neck lengthener: Sit or stand up straight, soften your shoulder blades and drop your chin to your chest. Slowly roll your head until your right ear is over your right shoulder (without raising your shoulder to meet it!) and take a deep breath. If you want to increase the intensity, you can place your right hand on the top of your head to add the weight of your arm to the stretch. Carefully roll your chin back over your chest and repeat on the other side. Get your desk buddies to do it with you if you’re feeling self concious.
  • Chest relaxer: This is a good one for your coffee break. Stand in an open doorway and extend your right arm straight away from the shoulder at 90°, with your palm facing forward. Place your forearm against the wall and twist your body away. You should feel a stretch across the front of your chest. Repeat on the other side.
  • Shoulder loosener: Sitting straight again, reach both arms to the ceiling and bend them at the elbows. Grab your right elbow with your left hand and gently press. Your right hand should move down your back. Make sure you maintain your alignment and breathe deeply, before repeating on the other side.
  • Spine twist:  Sit on the floor with your legs out straight in front of you, before placing your right foot by your right knee. Put your right hand on the floor behind you, imagine a string pulling your head towards the ceiling, and then use your left arm on your right knee to gently push your body round to the right. Hold for 30 seconds before repeating on the other side. We won’t blame you if you save this one for home!

Stretches are just the beginning

If you just gave those a try you’re probably realising just how much tension you’ve been walking around with. If you didn’t, just try rolling your shoulders back and you’ll feel it!

Deep Tissue Massage is a great way to get at the knots that regular rounded shoulders create. Thai Massage is also a great option for guided stretches that’ll help get you back into better alignment. Have a chat with your therapists after your treatment – they can tell exactly where posture is affecting your body and give you some personalised tips to correct it. 

Who are we? We’re Urban Massage – on a mission to make wellness rituals convenient and accessible without compromising on quality. So from just £49 an hour, you can enjoy a range of massages from an expert therapist at a time to suit you. Download the app or go to to book 60 minutes of restorative me time.

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