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Seven-Move Seated Posture Break

Use a work chair for neck, spine, glute, and hamstring mobility without leaving the desk.

Neck relaxationSpinal mobilityGlute and hamstring flexibility
About 61 min · 7 movements · Stable work chair · Desk break and seated mobility

ORIGINAL VIDEO

A Physical Therapist's Sitting Exercises for Better Posture | Trainer of the Month Club | Well+Good

Complete English captions verify the seven-action sequence, 30-second bilateral neck holds, eight-repetition open books and lower-body stretches, ten-repetition side bends and seated twists, chair setup, and no-bounce guidance.

Original video: Well+Good · YouTube↗

PLAN STEPS

Follow in order

Each step shows the movement, dose, and estimated time. Complete demonstrations, phase pacing, and detailed guidance remain in the app.

  1. 01
    Seated Upper-Trapezius StretchHold · about 1 min

    Gently bring one ear toward the same-side shoulder for 30 seconds, then switch without pulling the head.

  2. 02
    Seated Levator-Scapulae StretchHold · about 1 min

    Turn the nose toward one armpit and hold a gentle levator stretch for 30 seconds, then switch.

  3. 03
    Seated Open-Book Rotations8 reps · about 12 min

    Anchor one hand to the opposite thigh, hinge forward, and rotate the free arm toward the ceiling for eight reps per side.

  4. 04
    Seated Dynamic Side Bends10 reps · about 10 min

    With hands lightly behind the head, alternate controlled seated side bends for ten repetitions per side.

  5. 05
    Wide-Seated Spinal Rotations10 reps · about 11.7 min

    In a wide seated stance, press one inner thigh away as the chest rotates toward the other side, then alternate.

  6. 06
    Seated Figure-Four Hip Hinges8 reps · about 12 min

    Cross one ankle over the opposite thigh and hinge forward with a long back for eight dynamic glute stretches per side.

  7. 07
    Seated Dynamic Hamstring Hinges8 reps · about 12 min

    Extend one heel with toes up and hinge from the hips for eight controlled hamstring stretches per side.

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SAFETY

Choose comfort and control first

Use a stable chair without wheels. Keep the neck and back long, never pull hard on the head, and move without bouncing. Stop if pain, dizziness, tingling, or numbness increases.

TinyRep is not a medical device and does not diagnose, treat, or prescribe rehabilitation.