Exercises
Twenty movements with dosage and contraindications.
6 guides · updated 3 Oct 2026 · every claim sourced
A five-minute desk routine
A five-minute routine of desk exercises and stretches for neck, shoulders and back. Why short sessions work, the moves, and how often to do them at work.
3 min read · Moderate evidenceExerciseChin tuck
The chin tuck trains the deep neck flexors that hold your head over your shoulders. Step by step technique, how often to do it, mistakes and the evidence.
3 min read · Moderate evidenceExerciseThoracic extension
Thoracic extension exercises train the upper back to straighten. How to do them over a chair or foam roller, how often, and what a trial in older adults found.
3 min read · Moderate evidenceMore in Exercises
Band face pull
The band face pull trains the rear shoulders and upper back that rounded shoulders neglect. Setup, technique, sets and reps, and common mistakes.
2 min readExerciseScapular retraction and Y-T-W
Scapular retraction and Y, T and W raises train the muscles between the shoulder blades. How to do them, dosage, mistakes and evidence for neck pain.
2 min readExerciseWall angels
Wall angels train shoulder blade control and upper back mobility with your back to a wall. Technique, easier and harder versions, and how often.
2 min readAbout this topic
These exercises are the ones with research behind them for posture, neck pain and back pain. Each article explains how to do the movement, how many repetitions and how often, how to make it easier or harder, and when to skip it. You will find neck exercises such as the chin tuck and neck isometrics, upper back and shoulder work such as wall angels, band face pulls and thoracic extension, core endurance exercises such as the bird dog, dead bug and side plank, and short desk stretches you can do between meetings. No single exercise fixes posture on its own. Regular movement and gradually building endurance matter more than any particular routine, and the articles say plainly where the evidence for a popular exercise is thin.
- Strong consistent results from trials and reviews
- Moderate good studies, some gaps
- Limited few or small studies
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