Fix Your Crappy Posture with This!, by Delta Health Clinic on YouTube. 2 min 37 s.
- Video length
- 2 min 37 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Sit with your feet flat and your back tall. Raise your monitor so the top of the screen sits at eye level, then gently pull your chin back before you start.
Do a chin tuck. Keep your eyes level and slide your chin straight back until you feel a stretch at the base of your skull. Hold 5 seconds and repeat 10 times.
Sit with your hands behind your head and the chair back at mid-back height. Lean back over the chair, lifting your chest, then return. Do 8 to 10 slow reps.
Stand with your back and head against a wall and arms bent to 90 degrees. Slide your arms slowly up and down while keeping contact with the wall. Do 10 reps.
Place a forearm on a door frame at shoulder height and step forward until you feel a stretch across your chest. Hold 30 seconds, then swap sides.
Tilt your right ear toward your right shoulder and hold 20 to 30 seconds, then switch sides. Keep your shoulders down and do not pull on your head.
Loop a resistance band around a sturdy anchor and pull the handles toward your ribs, squeezing your shoulder blades. Do 2 sets of 10 to 15 reps.
Every 30 to 45 minutes, stand up, roll your shoulders back and do three slow chin tucks. Set a timer or use a reminder app at first.
Tips and common mistakes
Keep chin tucks small; a gentle double chin is enough, and craning the neck back can make things worse.
Stop straight away if you feel dizziness, numbness, weakness or sharp pain, and get advice from a health professional.
Do the routine twice a day and take a short movement break every half hour at your desk.
Strengthening your upper back matters as much as stretching your chest, so do not skip the band rows.
Questions
How often should I do these exercises?
Two short sessions a day, plus a chin tuck or two every half hour at your desk, works better than one long session.
How long until my posture improves?
Many people feel less neck tension within a few weeks of daily practice. Real change takes consistent work over months.
Can these exercises make me dizzy?
Sometimes. Stop straight away if you feel dizzy, numb or weak, and speak to a doctor or physiotherapist before continuing.
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.
