Top Back Stretches to Improve Desk Posture
Desk job posture got your spine out of line?
Long hours sitting can lead to rounded shoulders (kyphosis) and an excessive lower back arch (lordosis) – but the good news? You can reverse it with a few simple corrective exercises.
Here are 5 movements to help you stand taller and feel better👇
1. Thoracic Extensions (Over Foam Roller)
Targets: Upper back mobility
How to: Lie on a foam roller perpendicular to your spine at the mid-back. Support your head and extend backward over the roller.
Volume: 10 reps x 2 sets
2. Wall Angels
Targets: Scapular control & posture
How to: Stand against a wall, arms in goalpost position. Slide arms up and down while keeping them and your back against the wall.
Volume: 10 slow reps x 3 sets
3. Cat-Cow Stretch
Targets: Spinal mobility
How to: On hands and knees, alternate between arching and rounding your spine.
Volume: 10 reps x 2 sets (great for desk breaks!)
4. Hip Flexor Stretch (Couch Stretch)
Targets: Anterior pelvic tilt caused by tight hip flexors
How to: Kneel with back foot elevated on a couch or wall. Tuck pelvis under, keep torso upright.
Volume: Hold 30 seconds each side x 2 sets
5. Glute Bridges
Targets: Glutes and pelvic stability
How to: Lie on your back, feet hip-width apart. Squeeze glutes and lift hips, keeping spine neutral.
Volume: 12 reps x 3 sets
Wellness Tips:
✅ Do these exercises 3–4x per week
✅ Combine with regular breaks and ergonomic improvements
✅ Be consistent, your spine will thank you!
• Save this for your next desk-break routine
🔁 Share with a friend who sits too much
✨ Want a personalized plan to fix your posture?
Book a free consult - https://calendly.com/noblewellness-support/30min
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