We are not going to blame any dad for putting in a 9-5 at a desk job. It helps bring the bacon home, but sitting down for eight-plus hours at a desk can do plenty of harm to your posture.
In fact, we can bet you are reading this on your phone, slumped forward in tech neck mode or maybe you are hunched over your desk with rounded shoulders.
We know you’re not going to quit your desk job, so your next best bet is to work on your posture. It so happens that upper back stretches and exercises can do wonders in reversing the hunch damage. Of course, stretching can also help you become more flexible and quell back pain. As with any form of exercise, it pings your body to get more feel-good hormones going.
Why sitting at a desk job is bad for your posture and how upper back exercises can help
Grandma wasn’t wrong, after all. Too much of anything (even things we enjoy) can be terrible for us. Playing video or online casino games, for example, can be fun and all, but spending too much time on them can let addiction rear its ugly head. The same goes for sitting at a desk all day; it might not seem like a big deal, but it can do a number on your posture.
Sitting for long hours often leads to stiffness, rounded shoulders, and aches in the neck and back. That’s why upper back stretches are so important. They help loosen tight muscles, improve flexibility, and make it easier to maintain good posture. Strengthening your back and chest muscles can also help prevent slouching and discomfort.
Off the back of that, here are 10 exercises that’ll help you stand taller and feel better. Try to do these three to five times a week, and your back will thank you for it.
1. Dead hang
Think of this as your morning stretch, but better. Find a pull-up bar or rings and just hang there. Grab the bar with your palms facing away from you, hands shoulder-width apart. Let your body hang freely, feeling the stretch in your upper back and hold for as long as you can (start with 10 seconds then gun for 30-60 seconds). If you don’t have a pull-up bar at home, a sturdy doorway pull-up bar can do the trick.
2. Cat-cow stretch
This one’s a classic for a reason, and that’s because it gets your whole spine moving. It is equally a cinch to puff off, as well. Start on your hands and knees, wrists under shoulders, knees under hips, and then breathe in, drop your belly, and lift your chest and tail for the cow stretch.
The other way around is the cat stretch. Just breathe out, round your spine, and tuck your chin. Flow between the cow and cat for about a minute. This one doesn’t need rushing.
3. Rotational book opener
Some people call this upper-body exercise the open-book stretch. Either way, it is a no-brainer stretch if you wish to undo years of computer hunch. Kick off the exercise by lying on your side, knees bent at 90 degrees then stretch both arms straight out front.
Keep your bottom arm put and reach your top arm up and over. Be sure to follow your hand with your eyes as it moves. Hold for a few breaths, then switch sides. It is that easy.
4. Thread the arm stretch
We know your shoulder muscles are aching like crazy after perusing hundreds of spreadsheets. Threading the needle should help with that if you do it right.
- Start on hands and knees
- Lift your right arm up
- Thread it under your left arm, lowering your right shoulder to the ground
- Keep your hips up
- Hold for 30 seconds each side
5. Seated spine lift
You can do the seated thoracic extension right at your desk. Just sit up straight in your chair and put your hands behind your head. Then, lean back and look up at the ceiling. Hold for 30 seconds and you’re good for a rep (do three more).
6. Side-reach child’s pose
The child’s pose is an upper body stretch that packs a punch in and of itself. If you add a side stretch, it amounts to pushing a reset button for your messed up upper posture. For this one, you have to kneel down and sit back on your heels before stretching your arms forward. Walk your hands to the right and feel the stretch on your left. Hold for 30 seconds before switching sides
7. Wall angels
For lack of a better way to put it, this is a stand-up version of snow angels. Stand with your back against a wall and bend your arms at 90 degrees, like a goal post. Slide your arms up and down and keep your back flat against the wall
8. Doorway stretch
For this stretch, start by standing in a doorway and put your forearms on either side. Step forward slightly and feel that stretch across your chest. Hold for 30 seconds and release.
9. Reverse fly
Reverse fly is a good muscle-builder, especially to support that better posture. Hold light dumbbells (or water bottles) and bend forward slightly at the hips. Raise your arms out to the sides, squeeze your shoulder blades together, and lower slowly. Gun for 3 sets of 12.
10. Y-Pulls
Y-pulls target those hard-to-reach upper back muscles. It is no easy walk in the park, though.
- Sit tall
- Raise your arms in a Y shape
- Pull down and back
- Keep your shoulders away from your ears
- Do 3 sets of 15
There you have it. Look, we get it – you’re busy. But these exercises don’t need hours of your time. Sneak them in during your workday, lunchtime, and after your 9-5.
