Fix Your Desk Posture In 10 Minutes A Day (Follow Along), by Kenji on YouTube. 12 min 2 s.
- Video length
- 12 min 2 s
- Time to do it
- 10 minutes a day
- Difficulty
- Easy
- Steps
- 9
What you need
Steps
Start with the wall test. Stand with your heels, hips, upper back and the back of your head against a wall. Notice which parts touch easily and which need effort.
Run the three posture checks: head position, shoulder position and upper back. Note which one you fail so you know what to work on.
Do chin tucks for forward head posture. Sit or stand tall and glide your chin straight back to make a double chin without tilting your head. Hold two to three seconds and repeat ten times.
Fix rounded shoulders with wall angels. Stand with your back to a wall, arms bent at shoulder height, and slide them slowly up and down while keeping your ribs down and elbows near the wall.
Loosen a stiff upper back by extending gently over the back of a chair or a rolled towel on the floor. Move slowly and stop before you feel any pinching.
Open tight hips with a half-kneeling hip flexor stretch. Tuck your pelvis, squeeze the glute of the back leg and hold for 30 to 45 seconds on each side.
Follow the full 10-minute routine in the video, in order, once a day. Keep the pace slow and breathe through each move instead of rushing.
Set up your desk: top of the monitor at eye level, feet flat on the floor, elbows near 90 degrees and the screen about an arm's length away.
Retest with the wall test and the three checks after a few weeks. Use the quick summary at the end to pick the one fix you still need most.
Tips and common mistakes
Ten minutes every day beats one long session, so attach the routine to a habit you already have, like your morning coffee.
A chin tuck is a small glide straight back, not a nod down or a tilt up, so keep the movement short and controlled.
Stop and see a doctor or physio if you feel sharp pain, numbness or tingling rather than normal stiffness.
Keep the desk setup rules in place all day, since ten minutes of exercise will not undo eight hours of slouching.
Questions
How long until my posture improves?
Give it a few weeks of daily practice before judging results. Posture change comes from repeating the moves and holding the desk setup, not from a single session.
Can I do the routine at my desk?
The checks, chin tucks and wall angels can be done standing near your desk. The upper back and hip stretches need a bit of floor or clear space.
Should I push through pain?
No. These moves are for everyday stiffness only. If you feel real pain, numbness or tingling, stop and see a doctor or physio.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
