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Postural Exercises For Office Workers

Office workers, this plan is full of exercises to work your hip flexors, upper & lower back. Do it at home or a gym - your choice. All the moves are relatively easy to do, I threw a few wildcards in there. Talk to your doctor/physician before exercising. Stop immediately if you experience pain and/or soreness.

  • 20 minutes
  • Beginner
  • Body weight
  • Shoulders · Upper Back · Lower Back · Abdominals
Posture

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Exercises

Hip Flexors & Extensors

For DONKEY KICKS, change leg each set

Donkey Kick
  • Glutes
  • Beginner
Set Reps
1 12
2 12
Deadbug
  • Abdominals
  • Beginner
Set Reps
1 12
2 12

Lower back

Lower Back Rotational Stretch
  • Lower Back
  • Beginner
Set Reps
1 12
2 12
Superman
  • Lower Back
  • Beginner
Set Reps
1 12
2 12
Bird Dog
  • Abdominals
  • Beginner
Set Reps
1 12
2 12

Upper Body

Lying Fly
  • Upper Back
  • Beginner
Set Reps
1 12
2 12
Lying Back Press
  • Upper Back
  • Intermediate
Set Reps
1 12
2 12

Mobility Challenges

If you don’t have a stability ball, you can imagine you have 😉

Stability Ball Circle (Standing)
  • Shoulders
  • Beginner
Set Reps
1 12
2 12

Isometric Hold Challenge

How long can you hold the DISH for? Press ‘▶️’ on the timer for it to log your time. Beat it next time!

Dish Hold
  • Abdominals
  • Beginner
Set Time (s)
1

Cool-down and stretch

Child's Pose
  • Shoulders · Upper Back
  • Beginner
Set Time (s)
1

Created by

Leon Ward’s BurnIt
Personal trainer

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