Help Rounded Shoulders With a Broomstick (Desk Worker Posture Fix), by The Office Osteopath on YouTube. 1 min 30 s.
- Video length
- 1 min 30 s
- Time to do it
- 5 minutes
- Difficulty
- Easy
- Steps
- 7
What you need
Steps
Clear a small area of floor and grab a broomstick or any long straight stick. Hold it with both hands, palms facing down, wider than shoulder width.
Stand tall or lie on your back with knees bent. Hold the stick in front of your chest with straight arms and relaxed shoulders.
Raise the stick slowly overhead, keeping your arms straight. Stop when you feel a stretch across your chest and the front of your shoulders.
Pull your shoulder blades down and back as the stick goes up. Keep your ribs down and avoid arching your lower back.
Lower the stick back to chest height with control. That is one rep. Keep the movement slow, about two seconds up and two seconds down.
Complete one set of 20 reps. Breathe steadily and stop if you feel sharp pain in the shoulder or neck.
Repeat once a day, ideally during a work break. Over the weeks, add a little more range or a slower tempo to keep improving.
Tips and common mistakes
Keep your chin tucked and your neck long so you do not jut your head forward.
Do not force the stick behind your head if your shoulders feel tight. Work within a comfortable range.
Consistency matters more than intensity. One set of 20 reps daily beats a long session once a week.
If you have a shoulder injury or ongoing pain, check with a physio or doctor before starting.
Questions
How often should I do the broomstick exercise?
Do one set of 20 reps every day. Daily, gentle practice works better for posture than occasional long sessions.
What if I do not have a broomstick?
Any long straight stick works, such as a mop handle, a dowel or a rolled yoga mat held tight. The stick just helps you keep both arms moving together.
Will this fix my posture on its own?
It helps stretch the chest and wake up your upper back muscles. Pair it with regular breaks, a raised screen and moving around during the day for the best results.
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.
