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A Zenbody practice · Nº 23

Sit taller

For after a day at a desk. Posture work that never leaves the chair.

5 movements · about 3 minutes · chair · no equipment

The sequence

1
Seated Cat-Cow
30s
2
Chin Tuck and Squeeze
45s
3
Seated W Squeeze
30s
4
Seated Back Arch
30s
5
Seated Chest Opener
45s

The movements

Seated Cat-Cow, chair position

Seated Cat-Cow

30s

Hands on your knees. Round, then arch. Keep it slow.

  1. Sit toward the front of the chair, feet flat, hands resting on your knees.
  2. Breathe out and round your back, letting your head drop and your shoulders roll forward.
  3. Breathe in and arch, lifting your chest and drawing your shoulders back.
  4. Keep moving between the two, one breath each way.

Easier: Make the range smaller. Rest your hands on the desk instead of your knees.

Chin Tuck and Squeeze, chair position

Chin Tuck and Squeeze

45s

Chin straight back. Shoulder blades into the chair. Hold.

  1. Sit tall with your back against the chair, feet flat.
  2. Slide your chin straight back, keeping your eyes level.
  3. Press your shoulder blades gently into the chair back.
  4. Hold both, breathing easily, then release.
Where you feel itBack of the neckBetween the shoulder blades

Easier: Do the chin tuck alone, hands resting in your lap. Hold for a few breaths at a time and rest between.

Seated W Squeeze, chair position

Seated W Squeeze

30s

Elbows down and back into a W. Squeeze, then release.

  1. Sit tall toward the front of the seat, feet flat.
  2. Lift your arms so your elbows are bent and your hands point up, palms forward.
  3. Draw your elbows down and back, squeezing your shoulder blades together.
  4. Hold for a moment, then let the arms drift forward, and repeat slowly.
Where you feel itBetween the shoulder bladesBack of the shoulders

Easier: Rest between squeezes with your hands in your lap. Do it with your back against the chair for more support.

Seated Back Arch, chair position

Seated Back Arch

30s

Chair back under your shoulder blades. Arch over it.

  1. Sit tall with the top of the chair back resting just below your shoulder blades.
  2. Lace your fingers behind your head and let your elbows open wide.
  3. Breathe in and arch your upper back over the chair, lifting your chest toward the ceiling.
  4. Let your head follow your chest, then come back up slowly.
Where you feel itBetween the shoulder bladesFront of the chest

Easier: Keep your chin tucked and look ahead instead of up. Cross your arms over your chest if the laced hands are too much for your shoulders.

Seated Chest Opener, chair position

Seated Chest Opener

45s

Hands on the chair back behind you. Lift your chest.

  1. Sit toward the front of the seat with your feet flat.
  2. Reach both hands back and hold the top of the chair back.
  3. Lift your chest and draw your shoulders back and down.
  4. Breathe into the front of your chest and stay.
Where you feel itFront of the chestFront of the shoulders

Easier: Hold the sides of the chair back, lower down. Clasp your hands behind your back instead of holding the chair.

More practices

After work reset

Starts at the shoulders and works down to your heels.

about 7 min · 12 movements · standing to kneeling to floor

Chest and shoulders opener

Opens up the chest and the front of the shoulders.

about 6 min · 9 movements · standing to kneeling to floor

Bring those shoulders back

Strength work for the upper back, the kind that moves posture.

about 4 min · 7 movements · standing to floor

All 23 practices

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Sit taller · 3 min