This simple exercise is designed to directly counteract the unhealthy neck and upper back posture found in people who work at desk jobs; namely the head being carried too far forward and hunching of the upper back. This is a great exercise to do while you're having a conversation with someone either in person or on the phone.
- Stand up against a wall. Make sure that your heels, pelvis, shoulders, and the back of your head are all touching the wall.
- Make sure that your head stays level and that you glide your head backward and that you do not tilt your head back in order to touch the wall with your head. This will require you to pull your chin down toward your chest a bit.
- Slowly step away from the wall and go about your business as long as you can while holding the posture. If you have done this correctly, it will probably feel somewhat unusual to walk around like this.
It is important to try to hold this posture while you go back about your business in order to retrain your body mechanics. For this reason, many people find it desireable to do this exercise several times throughout the day as a check-up on their posture.
Reprinted from Deskercise! The Workplace Workout, by Dr. Todd M. Berntson
See the complete library of Workplace Fitness exercises.