Working from home: Exercises to improve your posture

Some basic movements at your desk to reduce shoulder, neck, and back pain.

Reading Time: 3 minutes


Even if we’ve left our offices behind to work from home during the pandemic, we still find ourselves sitting at our desks for eight-plus hours a day. Because of this, we often let good posture fall to the wayside.

If you find yourself experiencing neck, back, or shoulder pain, it’s a sign that you haven’t been taking good care of your body during this time. Here are some exercises that you can do at your desk that can assist in improving your posture.

Chest opener

Clasp your hands behind your back and stretch outwards, allowing your hands to move away from your back. At the same time, allow your chest to expand. Lift your neck up and hold this pose for 5 seconds, then relax. Repeat this 5-10 times. Many people hear their back lightly cracking while doing this and it is totally normal.

stretches to improve posture, back stretch

The Goalpost

While you are seated, lift your arms. Then, bend with your elbows to a 90-degree angle so that your arms are in an ‘L’ shape on both sides. Maintaining this position, relax your shoulders and move your arms backward to squeeze your shoulder blades and upper back. Repeat this movement 5-10 times.

Backwards namaste

While you are seated, place your palms on your back, with one palm behind each hip. From there, move your hands into a ‘namaste’ against your back. Hold this position for 5 seconds, then release. Allow your chest to expand so that your back can stretch. Continue this movement 4-5 times (slowly if it is initially difficult) to stretch your shoulders and arms.

stretches to improve posture. backwards namaste
Source: Canva

 The Tree

Lift your arms above your head and let your fingers interlock. Holding this position, first lean to your right, keeping your arms straight and not bending your elbows. You might feel some strain on your sides which is totally normal. Repeat the motion on your left side. Do this 3-5 times slowly, allowing your sides to properly stretch.

Reverse stretch

Stand with your arms loosely against your sides. Then, slowly lift them behind your back while not bending your elbows. Try to lift them as high as possible behind you while keeping your arms straight, allowing your back to curve (and crack if required). Then, bring them back to the original position. Do this 5-10 times.

stretches to improve posture
Source: Canva

Try to incorporate these stretches into your routine by performing them once before you begin your work day and once at the end of the day. When you have properly stretched, you’re likely to become aware of bad posture and will automatically keep your back straight while working.

READ ALSO: “Me Time” in quarantine

Link up with us!

Indian Link News website: Save our website as a bookmark

Indian Link E-NewsletterSubscribe to our weekly e-newsletter

Indian Link Newspaper: Click here to read our e-paper

Indian Link app: Download our app from Apple’s App Store or Google Play and subscribe to the alerts


Twitter: @indian_link

Instagram: @indianlink

LinkedIn: linkedin.com/IndianLinkMediaGroup

- Advertisement -
Rhea L Nath
Rhea L Nath is a writer, editor, and content creator based in Sydney. In 2021, she was the winner of the Alan Knight Student Award (NSW Premier's Multicultural Communications Awards)

Related Articles



Please enter your comment!
Please enter your name here

- Advertisement -
- Advertisement -


Ep 9: What do young Indians want from love?

  Growing up in Indian culture, most of us know that love has never been as popular as marriage. Even in the movies, the main...

Ep 8: Indian links in Indigenous Australian poet Ali Cobby Eckermann’s...

  To celebrate NAIDOC week 2020 (between 8-15 November) I spoke to Yakunytjatjara poet Ali Cobby Eckermann about her time in India where she taught...

Ep 7: In the case of Sushant Singh Rajput

  The torrid and high-octane Sushant Singh Rajput case has been fodder for Indian people and press for the last few months. The actor’s tragic death...
- Advertisement -

Latest News

lgbt community

On the Religious Discrimination bill

  Prime Minister Scott Morrison introduced a Religious Discrimination Bill to the parliament last week. Promised by the Coalition government in the wake of the...
indian community

Grants to support multicultural community infrastructure in VIC

  Minister for Multicultural Affairs Ros Spence has invited multicultural community organisations to apply for grants to upgrade, renovate or build community facilities. The available grants...
Raja vamsam

REVIEW: Raja Vamsam

  Director K.V. Kathirvelu's Raja Vamsam, which has an incredibly large star cast, is a family drama that exhausts the viewer by the time it...

Review: Dil Bekaraar (Disney+Hotstar)

  From its dreamy theme song to its 2D-style animation, to its period soundtrack, and of course, its late-80s/ early-90s nostalgia, Dil Bekaraar, streaming on...

REVIEW: Antim – The Final Truth

  Director Mahesh Manjrekar's Antim: The Final Truth is a crime drama centred around the circle of fate. Based on the Marathi film Mulshi Pattern,...