Exercises for the office worker

Disclaimer: This information is for educational purposes only and is not medical advice. I am not your doctor or treating provider. Consult your healthcare professional before starting or modifying an exercise program.

Physical therapist here: Many people who spend long hours at a desk, driving, or on a phone gradually develop a rounded-shoulder, hunched-upper-back posture. The muscles across the front of the chest (pectoralis major & minor) become short and tight, while the muscles that hold the shoulder blades back and down (lower trapezius & serratus anterior) become weak. The good news is that this pattern responds well to a simple, consistent exercise routine — and research shows the improvements are often largest in otherwise healthy younger adults (González-Gálvez and colleagues, PLoS One, 2019; Jenkins and colleagues, Musculoskeletal Science and Practice, 2021).

The goal is not just to "sit up straight" by willpower. It is to retrain and strengthen the muscles that anchor your shoulder blades flat against your rib cage, build up the muscles that straighten your upper back, and loosen the tight muscles in the front of your chest. A program that combines all of these together works better than any single stretch or exercise on its own (Sepehri and colleagues, BMC Musculoskeletal Disorders, 2024; Seidi and colleagues, Scientific Reports, 2020).

The four key exercises which are strongly suggested through several studies are the push-up plus (1), prone Y raise (2), chin tuck (3), and doorway pec stretch at 90 degrees of abduction.

TL;DR: Attached are 4 evidence-supported exercises identified in recent research from the past 6 years for addressing postural dysfunction commonly seen in desk-based workers, particularly involving the neck, shoulders, and upper back. (Tap underlined text for exercise sheet via Dropbox)

PS: best if you don’t have prior shoulder issues/surgeries etc.