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The human musculoskeletal system has evolved for dynamic, upright movement, not for sitting motionless for hours. Nevertheless, many working professionals spend a large part of their day sitting, usually in front of a screen. This negatively affects various muscle groups and joint functions. These three exercises can help.

When sitting, the pelvis is in a flexed position, which causes the hip flexor muscles to become chronically shortened. This adaptively shortened state can lead to an anterior (forward) pelvic tilt when standing upright, which in turn can promote hyperlordosis (excessive inward curvature of the lower back). The resulting muscular imbalances may cause lower back pain, especially with chronic strain.

The back extensor muscles also become overtaxed due to passive sitting. As the muscles fatigue, the upper body gradually collapses into a slouched position in the thoracic spine (hunched back/rounded shoulders). The head shifts forward, leading to overloading of the cervical spine and increased muscle tension in the neck area, often causing tension headaches or neck discomfort.

Due to the forward-leaning posture, the shoulder blades lose their natural contact with the thoracic wall. Combined with frequent work on a keyboard and mouse, the shoulders become positioned forward, which can lead to long-term shoulder joint issues (e.g., impingement syndrome). Simply pulling the shoulders back is usually not enough. First, the natural alignment of the entire spine needs to be restored.

Preventive and balancing measures

The longer you sit each day, the more important it is to have targeted physical compensation. Ideally, functional mobilization and stretching exercises should be performed regularly at least once a day. The following three exercises are easy to integrate into your daily routine and help promote healthy posture and improved mobility.

Kneeling with upper body rotation

Goal: Lengthen the hip flexors and improve thoracic spine mobility.

How to do it:

1. Kneel on a mat or the floor with one leg, and place the other foot in front, forming a 90° angle with both knees. The pelvis should be tilted backward (fully upright) and you should feel a stretch in the hip flexors.
2. Stretch your arms out horizontally to the sides, keeping the upper body upright (A).
3. Now rotate your entire upper body as far as possible to one side while keeping your gaze forward (B). Hold briefly, then switch to the other side (C).

Important:

• Keep the pelvis upright.
• The front knee remains pointing forward.
• The head rotates with the body.

Repetitions: 1 set of 10 reps per side.

Variation: Rotate the head along with the upper body.

Back extensions

Goal: Straighten the thoracic spine.

How to do it:

1. Sit on a chair with a hard backrest, ideally one that ends mid-back.
2. Place your hands at the sides of your head, elbows pointing outward (A).
3. Slowly bend backward over the backrest as far as possible (B).
4. Hold the extended position briefly (B), then return to the starting position (A).

Important:

• Keep the lower back in constant contact with the backrest.

Repetitions: 1 set of 10 reps.

Variation: At the end of the movement, gently rotate the upper body to the left or right.

Arms up

Goal: Extend the thoracic spine and mobilize the shoulders backward.

How to do it:

1. Lie on your back on the floor with your knees bent. The back should lie flat against the floor.
2. Position your arms to the sides with a 90° bend at the elbows, resting the backs of your hands on the floor so the entire arm lies flat (A).
3. Slowly slide your arms along the floor upward, away from your head (B). Then return to the starting position (A).

Important:

• Hands, forearms, elbows, and upper arms must remain in constant contact with the floor.
• The back stays flat against the floor.

Repetitions: 1 set of 10 reps.

Variation: Perform the same exercise standing against a wall. The entire back must stay in contact with the wall during the movement.