Counteracting Poor Posture: 5 Simple Stretches for Everyday Relief
Following on from our recent blog exploring poor workstation ergonomics — where we identified common postural habits and the conditions they often lead to — we’ve put together a quick and practical follow-up.
This quick and simple blog shares 5 simple, effective stretches designed to help counteract the effects of modern life on your posture — whether you’re working at a desk, driving, watching TV, scrolling on your phone, or just spending long hours sitting. Because poor posture isn’t just limited to office workers, we’ve created this resource for anyone looking to relieve stiffness, reduce tension, and move better throughout the day.
The stretches - What, Why, and How:
1. Pec Stretch (Chest Opener)
Why it helps:
Sitting with rounded shoulders (think desk work or scrolling on your phone) causes tightness in the chest muscles, which contributes to poor posture and upper back discomfort.
How to do it:
Stand in a doorway and place your forearm against the doorframe with your elbow bent at 90 degrees.
Step forward with one foot until you feel a gentle stretch across your chest.
Keep your shoulders relaxed and avoid arching your lower back.
Hold for 30 seconds, then switch sides.
2. Thoracic Extension over Rolled-Up Towel or Foam Roller
Why it helps:
Hours of slouching causes stiffness through the mid-back (thoracic spine), limiting movement and putting pressure on the neck and lower back.
How to do it:
Roll up a towel lengthwise into a firm cylinder or have a foam roller handy.
Lie on your back with the towel or roller positioned horizontally under your upper back (just below the shoulder blades).
Support your head with your hands and gently lean back over the towel/roller, allowing your chest to open and your spine to extend.
Breathe deeply and hold for 30–60 seconds. You can repeat this 2–3 times, adjusting the roller or towel’s position slightly each time for different areas of the mid-back.
3. Seated Trunk Rotation
Why it helps:
Prolonged sitting often reduces rotation through the spine, leading to stiffness and reduced mobility — especially through the mid and upper back.
How to do it:
Sit upright on a chair with feet flat on the floor.
Cross your arms over your chest or place your hands behind your head.
Rotate your upper body to one side while keeping your hips and legs facing forward.
Hold the stretch for 10–15 seconds, then return to centre.
Repeat on the other side. Perform 2–3 rounds each side.
4. Hip Flexor Stretch
Why it helps:
When sitting for long periods, the hip flexors shorten and tighten, contributing to lower back discomfort and poor pelvic alignment.
How to do it:
Kneel on one knee with the other foot in front, forming a 90-degree angle with both legs.
Gently shift your weight forward until you feel a stretch in the front of the hip on the kneeling side.
Keep your torso upright — avoid leaning forward or arching your back.
Hold for 30 seconds, then switch sides.
5. Side-Bend Neck Stretch
Why it helps:
Looking down at phones, laptops, or steering wheels tightens the muscles on the side of the neck and shoulders, often leading to tension headaches and reduced neck mobility.
How to do it:
Sit or stand tall with your shoulders relaxed.
Gently tilt your head to one side, bringing your ear toward your shoulder (don’t shrug).
To deepen the stretch, lightly place your hand on the side of your head for added pressure.
Hold for 20–30 seconds, then switch sides
Final Thoughts
Modern life places a lot of demands on our posture — whether you’re at a desk, behind the wheel, or just spending more time on your phone than you’d like to admit. The good news? A few targeted stretches done regularly can go a long way in relieving tension, improving mobility, and supporting better posture throughout your day. Try adding these five simple stretches into your daily routine and notice how your body responds. Your spine will thank you!
Need more tailored advice specific to you and your body? Or are you in need of a treatment from one of our Osteo’s or active mobility work through Pilates? Head over to our booking page to book online or call 03 5229 3220 to talk to our friendly reception team about seeing one of our qualified Health Professionals.