Body posture is deteriorating due to sitting for a long time, so do these 7 exercises for just 10 minutes every day

Long hours of sitting in front of a laptop or mobile can harm posture badly. The shoulders start rounding, the neck moves forward, and back pain becomes a constant problem. If not corrected on time, these changes can turn into serious spinal issues. But the solution is simple—spend just 10 minutes daily on posture-improving exercises. Here are 7 easy moves explained in detail:

1. Chin Tucks (Neck Retraction)

When we sit for long hours, the neck tends to lean forward, putting extra pressure on the cervical spine. To fix this, practice chin tucks. Sit or stand with your back straight and gently pull your chin backward, as if you’re making a small double chin. Hold for a few seconds and release. Repeating this exercise daily helps strengthen neck muscles and brings the head back into proper alignment.

2. Shoulder Blade Squeeze

Slouching at a desk makes the chest tight and weakens the back muscles. To correct this, sit upright and squeeze your shoulder blades together as if trying to hold a pencil between them. Hold for 5 seconds and release. Doing this regularly opens up the chest muscles and strengthens the upper back, which improves posture and prevents rounded shoulders.

3. Cat-Cow Stretch

The spine becomes stiff when we sit in one position for too long. The Cat-Cow stretch is a simple yoga pose that restores spinal flexibility. Start on all fours with hands under shoulders and knees under hips. Inhale, arch your back, and lift your head and tailbone (cow pose). Exhale, round your spine, and drop your head (cat pose). This rhythmic movement releases stiffness and keeps the spine mobile.

4. Wall Angels

This exercise directly targets hunched shoulders caused by poor posture. Stand against a wall with your back flat and arms bent at 90 degrees in a goalpost shape. Slowly raise and lower your arms as if you’re making a snow angel. It may feel challenging at first, but it strengthens the back and shoulder muscles, helping you stand tall and straight.

5. Chest Opener Stretch

Working on a desk makes the chest muscles tight, pulling the shoulders forward. A simple chest opener helps release this tension. Stand tall, interlock your fingers behind your back, and stretch your arms backward while opening the chest. Hold for a few breaths and relax. This stretch creates space in the chest and improves breathing capacity along with posture.

6. Bridge Pose

The lower back and glutes become weak due to prolonged sitting, which affects spinal support. To strengthen them, lie on your back with knees bent and feet flat on the floor. Slowly lift your hips upward, squeezing your glutes, and hold for a few seconds before lowering down. This move activates the core and back muscles, supporting the spine and correcting posture.

7. Child’s Pose (Balasana)

After all the strengthening and stretching, it’s important to relax the body. Child’s Pose is the perfect way to release tension. Kneel on the floor, sit back on your heels, and stretch your arms forward with your forehead resting on the ground. This calming yoga pose stretches the back, hips, and neck, providing deep relaxation and relieving stress caused by poor posture.

✅ Just 10 minutes daily with these exercises can bring visible improvement in posture.
✅ They can be done anywhere, no equipment required.
✅ With consistency, you’ll notice less stiffness, reduced pain, and a more confident upright body posture.