Long hours at your desk can lead to neck, shoulder, or back pain. At The Physio Circle, we know good posture is about balance, awareness, and movement, not rigidity. This guide shows how small changes, posture exercises, and breaks can boost strength and mobility.
Why Good Posture and Movement Matter
Good posture helps your body move efficiently, reducing strain on muscles and joints. However, staying still too long can stress tissues and nerves, leading to stiffness, headaches, or back pain1. If these problems persist, professional physiotherapy may be needed.
Recognising Poor Posture: Signs and Symptoms
Poor posture alone doesn’t cause pain, but being static for too long can make discomfort worse. Listen to your body, tightness or soreness is a clear sign to move or change position.
Common signs you may need to adjust include:
- Rounded shoulders or a forward head position.
- Neck, shoulder or back stiffness
- A slouched or over-arched lower back
- Neck strain from looking down at your phone
Practical Tips and Posture Exercises for Better Alignment
Incorporate regular movement and supportive habits throughout your day:
At Work (Desk-Based Habits)
- Keep feet flat, with elbows and knees at 90°.
- Position your screen at eye level.
- Move every 30–60 minutes with stretches or short walks.
- Vary your chair position to reduce muscle fatigue.
On the Move (Daily Activities)
- Stand with weight evenly distributed
- Lift naturally and confidently without overprotecting.
- Hold your phone or tablet at eye level to prevent neck strain.
Simple Exercises for Better Posture
Try these easy moves to build strength and flexibility:
- Chin Tucks: Tuck chin back, hold 5 seconds, repeat 10 times
- Shoulder Blade Squeezes: Squeeze shoulder blades, hold 5 seconds, repeat 10–15 times
- Seated Cat-Cow Stretch: Arch and round your back 10 times while seated
- Posture Angels: Slide arms overhead and back against a wall or chair, repeat 10–15 times
- Side Planks: Hold for 20-30 seconds per side to strengthen stability.
How The Physio Circle Helps You Achieve Better Posture
When home exercises aren’t enough, our physiotherapy clinics offer guidance to build lasting strength and body awareness.
Our services include:
- Manual Therapy: Soft tissue release and joint mobilisation to help ease tension.
- Personalised Rehab: Custom stretching and strengthening plans tailored to your lifestyle.
- Ergonomic Coaching: Practical strategies to improve your work setup.
- Rehab Personal Training: Improve full-body strength and resilience.
- Physio Sports Massage: Supports recovery from muscle tightness and strain.
- Post Surgery Physical Therapy: Restores movement and function safely.
- Specialist Access: Learn from our sports clinic physiotherapy team, including a knee physio specialist for focused joint care.
Take Charge of Your Posture and Health Today
Improving your posture is about progress, awareness, and building resilience. With every mindful adjustment and stretch, you’re building habits that support comfort, energy, and strength.
If you’re ready to move with confidence and ease, we’re here to help. Book your posture and movement assessment today!
References:
