Top Exercises to Prevent Hunched Postures

By: Louise Rigby

Do you have a desk based job? Do you find yourself hunched over at your desk daily?

If you answered yes to any of the questions above you may be interested in this blog!

Desk based jobs are renowned for prompting poor posture in the neck and shoulders especially when your desk station doesn’t have correct ergonomics. Prolonged poor posture positions within the neck can increase your risk of a number of musculoskeletal injuries such as muscular tightness, nerve irritation and muscular imbalance.

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The good news is there are some simple but effective exercises to improve the strength within our neck muscles that can help improve muscular strength and endurance so we can maintain a correct posture easier!

There are many successful postural correction exercises for the neck but this blog will focus on chin retraction exercises. Chin retraction exercises are focused improving the strength within the stabilising muscles and deep neck flexors.

  • Chin retraction in sitting.

Chin retraction also known as the double chin exercise is one of my personal favourites even though it isn’t the most flattering! To retract your chin imagine your chin is rested on a shelf in front of you and you want to slide your chin off that shelf backwards while keeping your shoulders still. Performing the chin retraction movement is a great way to start improving your neck posture!

  • Chin retraction with extension in sitting.

After you have mastered maintaining a good static neck posture it is important to improve your dynamic muscle stabilisation. Performing a chin retraction with slow movements into and out of neck extension is a great way to do this!

  • Chin retraction in prone lying.

If you really want a challenge you should try chin retraction while lying on your stomach so you are working against the forces of gravity to maintain good neck posture. This is similar to the breaststroke prep exercise in Pilates!

I hope this has opened your eyes to the possibility of using exercise to improve your neck posture and reduce your risk of injury especially if you are a desk based worker! If you have any more questions please feel free to contact a member of our team on or 0161 826 6968.

Louise Rigby

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