Lifestyle Self Improvement

14 Exercises to Improve your Posture if you work all day

As digital creators or even office workers, we are often stuck behind our screens for hours on end. Whether we are editing photos, writing code, or creating digital content, this sedentary lifestyle can take a toll on our bodies, particularly on our posture.

Poor posture not only affects our physical health but also our mental well-being. It has been linked to decreased productivity, increased stress levels, and even low self-esteem. Therefore, it is imperative to prioritize good posture to ensure a healthy and fulfilling lifestyle.

In this blog post, we will explore 5 exercises that can fix your posture and quality of life as a digital creator. These exercises are easy to incorporate into your daily routine, require minimal equipment, and you can do them from the comfort of your home. We will delve into each exercise’s benefits, how to execute them properly, and common mistakes to avoid.

Exercises to Improve your Posture
Exercises to Improve your Posture

Incorporating these exercises into your daily routine will help you maintain a healthier and happier life, and help you work more efficiently and comfortably as a digital creator. After all, when you have good posture, you’ll be more efficient at typing and navigating your computer, and you’ll also be less likely to experience physical discomfort or fatigue.

Beyond that, improved posture can also help you look and feel more confident and professional, making it easier to be productive and successful.

14 exercises to improve your posture

Forward Neck Stretch

The forward neck stretch is one of the best exercises that helps with posture. It strengthens the muscles in the neck and upper back, and stretches the muscles in the neck and shoulders that become tight after long hours of sitting.

  • To perform the forward neck stretch, sit up straight with your shoulders relaxed and your chin parallel to the ground.
  • Then, slowly lower your chin towards your chest, feeling a stretch in the back of your neck.
  • Hold the stretch for 10-15 seconds, then lift your head back up to the starting position.
  • Repeat the stretch 3-5 times throughout the day to release tension in your neck and improve your posture.

By incorporating this exercise into your daily routine, you can work towards a better posture, reduce stiffness, and ultimately improve your quality of life as a digital creator.

Seated Chest Opener

Seated chest opener is a perfect exercise for improving your posture if you been hunched over your computer for hours.

Sitting in the same position for extended periods of time can lead to poor posture, back pain, and other discomforts. Fortunately, the seated chest opener can ease up the strain in your upper body.

  • To perform this exercise, sit up straight in a chair and clasp your hands behind your back.
  • Slowly lift your arms away from your back while keeping your shoulders down.
  • Hold the stretch for 10-15 seconds and repeat as needed throughout the day.

This exercise helps to open up your chest and shoulders, relieving tension in your upper body and promoting better posture.

Incorporate the Seated Chest Opener and other posture-improving exercises into your daily routine to improve the quality of your life as a digital creator.

Supine stretch

A supine stretch is a great way to relieve tension in the lower back and hamstrings.

  • To perform this stretch, lie flat on your back with your legs extended straight out in front of you.
  • Slowly lift one leg up towards the ceiling, keeping your knee straight, and grasp your calf or ankle with both hands.
  • Gently pull your leg towards your body, feeling a stretch in the back of your thigh and the muscles of your lower back.
  • Hold the stretch for 20-30 seconds, then release and repeat on the other side.

To maximize the benefits of the supine stretch, it’s important to focus on your breathing and allow your body to fully relax into the stretch. Avoid bouncing or forcing your body into the stretch. Instead, focus on breathing and letting your body move naturally into the pose.

Hold the pose for at least five breaths, or longer if it feels comfortable. As you hold the pose, make sure to draw your breath in and out evenly. This exercise is not only beneficial for your posture, but it can also help to reduce stress and improve your overall quality of life.

Thread the needle

“Thread the needle” is a simple yet effective exercise that can help digital creators improve their posture. This exercise targets the muscles of the upper back and shoulders that can become strained and weakened from sitting for extended periods of time.

  • To perform “thread the needle,” start on your hands and knees with your wrists directly below your shoulders and your knees directly below your hips.
  • Extend your right arm straight up towards the ceiling and then reach it underneath your left arm, placing your shoulder and cheek on the floor.
  • Hold for a few breaths, then come back up to all fours and repeat on the other side.

This exercise is one of many useful exercises that help with posture for digital creators. Incorporating exercises for improving posture into your daily routine can result in fewer aches and pains, more energy, and an overall better quality of life.

Standing stretches

Standing stretches are an excellent way to increase flexibility and reduce tension in the body. You can do these stretches throughout the day, whether at home, in the office, or outdoors.

One of the most popular standing stretches is the forward fold, which involves bending the upper body forward from the hips while keeping the legs straight. This stretch helps to release tension in the hamstrings and lower back. You can hold this stretch for 30 seconds to a minute.

Another effective standing stretch is the quad stretch, which involves standing on one leg and bringing the other heel towards the buttocks while holding onto a stable surface for balance. This stretch targets the quadriceps muscles. You can hold this stretch for 20-30 seconds on each leg.

Standing side bends are also great stretches for the obliques. To do this, reach one arm overhead and bending the upper body towards the opposite side.

The standing stretch for the hips and legs will release tension in the hamstrings and glutes. It can also lengthen the entire back side of your body and improve your flexibility.

You can do these stretches on their own or as part of a larger stretching routine to improve overall flexibility and mobility.

Upper Back Opener

The fourth exercise in this list of exercises to improve your posture as a digital creator is the upper back opener. This exercise helps with posture by targeting the muscles in the upper back that can become tight and strained from long hours sitting in front of a computer.

  • To perform this exercise, sit in a chair with your feet flat on the ground and your back straight.
  • Interlock your fingers and place your hands behind your head.
  • Take a deep breath in and as you exhale, gently push your elbows backwards while keeping your chest lifted. You should feel a stretch in your upper back muscles.
  • Hold this stretch for a few breaths before releasing.

Repeating this exercise a few times a day can help reduce tension and improve mobility in your upper back, leading to better posture and overall comfort as a digital creator.

It is important to incorporate exercises for improving posture into your daily routine to prevent back pain and discomfort in the future.

The Calf Raise

The calf raise is an effective exercise for strengthening and toning the lower leg muscles. It targets the gastrocnemius and soleus muscles, which handle ankle flexion and plantar flexion.

  • To perform a calf raise, stand with your feet hip-width apart and place your hands on a wall or chair for balance.
  • Slowly rise up onto the balls of your feet, lifting your heels as high as you can.
  • Hold for a few seconds, then slowly lower your heels back down to the ground. Repeat for several repetitions.

Beginners can start with bodyweight calf raises and gradually add weight by holding dumbbells or using a machine. The calf raise can also be performed using a step or stairs, which allows for a greater range of motion and a deeper stretch.

It is important to maintain proper form during the exercise, keeping your back straight and your core engaged.

Arm reach and twist

The arm reach and twist is one of the most effective exercises that help with posture. This exercise is quick and easy to perform, making it a great addition to any daily routine.

  • Start by standing up straight with your feet shoulder-width apart.
  • Then, raise both arms out to your sides and slowly twist your torso to the left, reaching your left hand towards your right foot while keeping your eyes on the hand.
  • Hold the stretch for a few seconds before returning to the starting position and repeating on the opposite side.

This exercise for improving posture helps to strengthen the muscles in your back and core, enabling you to maintain proper posture throughout the day.

Adding this exercise into your routine will improve your posture, increase your energy levels, and lead to a better quality of life as a digital creator.

Reverse Tabletop

Another effective exercises for improving your posture and counteracting the effects of sitting for extended periods is Reverse Tabletop.

This exercise targets your core, glutes, shoulders, and upper back to promote shoulder blade retraction and improve spinal alignment.

  • To perform the reverse tabletop, start by sitting on the floor with your hands behind your hips, fingers pointing towards your feet.
  • Lift your hips off the ground until your body is parallel to the floor, and engage your glutes and core muscles to maintain this position.
  • Lower your hips back down to the ground and repeat the movement for 3 sets of 10-15 reps.
  • As you progress, you can make the exercise more challenging by lifting one leg off the ground at a time.

Performing exercises that help with posture, like Reverse Tabletop, can help digital creators prevent back pain and improve their quality of life.


Planking is a popular exercise that has become increasingly popular in recent years. It involves holding a push-up position for an extended period, typically between 30 seconds and several minutes.

The primary muscles targeted by this exercise include the abs, shoulders, and lower back. Planking is a great exercise for building core strength, improving posture, and reducing the risk of back pain. It is also a low-impact exercise, making it a great option for people of all fitness levels.

One of the best things about planking is that you can do it anywhere, anytime, with no special equipment. All you need is a flat surface and a bit of space.

To get the most out of your planking routine, it’s important to maintain proper form. Make sure your body is in a straight line from your head to your heels and avoid arching your back or lifting your hips. If you’re new to planking, start with short intervals and gradually work your way up to longer ones.

Once you’ve mastered the basic plank, you can add variations like side planks, forearm planks, and single leg planks. Add these exercises to your routine and you’ll be well on your way to improved posture and improved quality of life as a digital creator.

Pelvic Tilts

The pelvic tilts exercise targets the muscles in your lower back and hips, which are critical for maintaining good posture.

  • To perform a pelvic tilt, lie on your back with your knees bent and feet flat on the floor.
  • Tighten your abdominal muscles and tilt your pelvis towards your belly button.
  • Hold for five seconds and then release.
  • Repeat ten times.

Pelvic tilts are great exercises for improving posture and can be done throughout the day, even while seated at your desk. Regular practice of this exercise can help prevent lower back pain and improve your overall quality of life.

Cat and Cow

The Cat and Cow pose targets the spine and helps ease tension and stiffness in the back.

  • To perform the exercise, start on your hands and knees with your wrists directly under your shoulders and your knees hip-width apart.
  • Begin with the Cow pose by inhaling and dropping your belly towards the mat while lifting your head and tailbone towards the sky. This pose helps to gently stretch the back and neck muscles.
  • From here, exhale into the Cat pose by rounding your spine towards the ceiling, tucking your chin to your chest, and pulling your abdominals towards your spine.

This pose helps to strengthen the back muscles and improve flexibility in the spine. Repeat this sequence for several breaths, moving between the Cat and Cow poses to create a gentle flow.

Incorporating exercises that improve posture, like the Cat and Cow pose, into your daily routine can help improve your overall quality of life as a digital creator by relieving back pain, reducing stress, and promoting better alignment.

Bird dog

Bird Dog is a perfect exercise for improving posture and overall body stability. It mainly targets the muscles in the core region, such as the lower back and abdominals, which are crucial for supporting proper posture.

Performing this exercise regularly can lead to better balance, a stronger core, and improved spinal alignment.

  • To execute the bird dog exercise, you must start by getting on all fours with your hands shoulder-width apart and knees hip-width apart.
  • Keep your back straight and your neck in line with the spine.
  • Then lift your right arm and extend it forward, simultaneously raising your left leg and stretching it back.
  • Hold this position for a few seconds, then return to the starting position and alternate between sides.

Doing a set of 10-12 reps of this exercise daily can significantly improve your posture and quality of life as a digital creator. Along with other exercises that help with posture, this can help maintain good posture habits for prolonged periods, ultimately benefiting your overall health.

Exercises that improve posture

Child’s pose

Child’s Pose is one of the exercises that help with posture and is commonly included in yoga routines. It is a relaxation pose that stretches the lower back, hips, thighs, knees, and ankles while promoting relaxation and reducing stress.

  • To do this exercise, start by kneeling on the floor with your toes touching and your knees spread wide apart.
  • Lean forward, exhale, and gently bring your forehead down to the floor, keeping your arms at your sides or stretched out in front of you with your palms facing down.
  • Relax and hold this position for 30 seconds to a minute, focusing on breathing deeply.

This exercise is beneficial for improving posture by releasing tension in the lower back and stretching the spine. It is an excellent pose to add to your routine of exercises that improve posture, as it can be done anytime, anywhere, even at your desk between long periods of sitting.

There are a variety of different exercises you can use to improve your posture, and some are easier than others. You can incorporate them into your weekly fitness regime, or tag them into a stretch session.

Final words

Maintaining good posture is essential for digital creators. The constant hours spent behind a screen can cause poor posture, leading to several health problems.

However, the good news is that it is never too late to improve your posture. Incorporating these exercises into your daily routine can help you improve your posture, alleviate pain, feel more energetic, and perform better professionally.

Maintaining a healthy posture can enhance your appearance and increase your confidence. It can help reduce muscle strain and tension in your joints, allowing you to move more comfortably and with ease.

Remember, it’s essential to take breaks regularly and follow an exercise regimen to keep your body and mind healthy. Start today, and you’ll soon see the benefits of maintaining good posture in your quality of life.

Start with minor changes and work your way up to build good posture habits. Strengthening and stretching exercises can help you get there. There are many resources available online to help you find the right workout plan for you. Make posture-correcting exercises part of your fitness routine and invest in your future self.