Uploaded July 2021 | Updated September 2026, 11 hours ago
Posture fix and pain relief exercises with Physiotherapist Michelle from https://www.pelvicexercises.com.au Relieve back, neck and shoulder pain caused by prolonged sitting. Fix your posture with these guided posture correction and pain relief stretching exercises that fix rounded shoulders, chin poke and hip tightness. The perfect quick study or computer work break.
Neck pain relief routine youtube.com/watch?v=yt3CpkmFAfc
Hip flexor tightness stretch routine youtube.com/watch?v=UDf_Ey7FfkY&t=92s
This posture correction exercise routine is the ideal 5 minute computer desk break. These exercises relieve pain and stiffness and help you feel energised and refreshed. This exercise routine stretches tight muscles caused by prolonged sitting and strengthens some of the muscles that cause poor posture and pain.
These dynamic posture exercises don’t require any special equipment. All you’ll need is somewhere to stand, a sweater, towel or just take off your belt for the first 2 exercises.
Posture Fix Exercise Routine
1. Stretch forwards hands linked to relieve your upper middle back (middle trapezius and rhomboid muscles)
2. V stretch for your lower chest muscles to fix rounded shoulders (pectoral muscles)
3. T stretch for your upper chest and front of your shoulders (pectoral and shoulder muscles)
4. Hip swings for tight muscles that contribute to lower back pain and poor posture (hip flexor muscles).
5. Standing heel press to strengthen buttock muscles (gluteal muscles)
6. Chin tuck exercise that reduces chin poke and strengthens your deep neck flexor muscles
7. Chin to chest stretch to relieve tight neck and shoulder muscles
7. Standing posture correction practicing the correct standing postural alignment.
How to Fix Standing Posture
* Stand with your feet slightly apart
* Keep your knees unlocked and slightly soft
* Raise your chest as if being lifted forward by a string at 45 degrees
* Lift the crown of your head towards the ceiling and lengthen your spine
* Relax your shoulders down away from your ears
You can do these posture fix exercises throughout the day any time you need to take a break from sitting. Try to stand up from your desk and take a 5 minute break every hour to prevent poor posture and relieve pain from prolonged sitting.
#posturefix #posturestretches #postureexercises
Videography Jonah Bobongie
Music That Kid Goran licensed user
Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.
Posture fix and pain relief exercises with Physiotherapist Michelle from https://www.pelvicexercises.com.au Relieve back, neck and shoulder pain caused by prolonged sitting. Fix your posture with these guided posture correction and pain relief stretching exercises that fix rounded shoulders, chin poke and hip tightness. The perfect quick study or computer work break.
Neck pain relief routine youtube.com/watch?v=yt3CpkmFAfc
Hip flexor tightness stretch routine youtube.com/watch?v=UDf_Ey7FfkY&t=92s
This posture correction exercise routine is the ideal 5 minute computer desk break. These exercises relieve pain and stiffness and help you feel energised and refreshed. This exercise routine stretches tight muscles caused by prolonged sitting and strengthens some of the muscles that cause poor posture and pain.
These dynamic posture exercises don’t require any special equipment. All you’ll need is somewhere to stand, a sweater, towel or just take off your belt for the first 2 exercises.
Posture Fix Exercise Routine
1. Stretch forwards hands linked to relieve your upper middle back (middle trapezius and rhomboid muscles)
2. V stretch for your lower chest muscles to fix rounded shoulders (pectoral muscles)
3. T stretch for your upper chest and front of your shoulders (pectoral and shoulder muscles)
4. Hip swings for tight muscles that contribute to lower back pain and poor posture (hip flexor muscles).
5. Standing heel press to strengthen buttock muscles (gluteal muscles)
6. Chin tuck exercise that reduces chin poke and strengthens your deep neck flexor muscles
7. Chin to chest stretch to relieve tight neck and shoulder muscles
7. Standing posture correction practicing the correct standing postural alignment.
How to Fix Standing Posture
* Stand with your feet slightly apart
* Keep your knees unlocked and slightly soft
* Raise your chest as if being lifted forward by a string at 45 degrees
* Lift the crown of your head towards the ceiling and lengthen your spine
* Relax your shoulders down away from your ears
You can do these posture fix exercises throughout the day any time you need to take a break from sitting. Try to stand up from your desk and take a 5 minute break every hour to prevent poor posture and relieve pain from prolonged sitting.
#posturefix #posturestretches #postureexercises
Videography Jonah Bobongie
Music That Kid Goran licensed user
Disclaimer
The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Healthy Fit Solutions Pty Ltd, as trustee for the P & M Kenway Family Trust (“we”), nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.
