Focus & Benefits: Relieve tightness and aches and improve posture and alignment after being sedentary for some time. These are a few of my go-to stretches and movements after I've been sitting at my computer for too long and need to realign. They relieve neck, back, and shoulder tension by opening up the chest and shoulders, engaging the back muscles, and repositioning the chin.

Equipment: Chair

Tips & Helpful Information: Once you press play, we jump right into our exercises, there is no warm-up or cool-down needed. I recommend doing this daily, if not more than one time a day, if you’re able. It serves as a mindful break in your day and allows you to check in with how you’re carrying yourself. The more consistently you do this sequence, the more you will retrain your 'proper posture' muscles and the more they'll remember this way of holding your body while working.

Difficulty & Modifications Explained: This workout is rated a level 1 in difficulty due to its mellow and approachable nature. Nearly anyone can do this routine anywhere! Limiting your range of motion will be your main modification.

Closing Note: In just a few minutes, do you feel more opened up and aligned? Maybe even mentally refreshed? I challenge you to do this every day for 2 weeks to really notice lasting changes!

Recommendation: This longer and slightly more advanced routine of mine is similar: Corrective Exercises for Better Posture - Improve Posture and Alignment. 

Desk Stretches: 8 exercises, 45 seconds active / 10 seconds rest (7 minutes)
Chest Opener
Twists
Chin Tucks
Backward Shoulder Rolls
Windows
Neck Stretches/Rolls
Set Back Full Range Shoulder Press
Pulse Backs