How to Fix Poor Posture in Just 10 Minutes – Quick & Effective Exercises

4/1/20252 min read

Many of us spend long hours on our phones, working at desks, or driving, leading to poor posture. This often results in:

✅ A poking chin (forward head posture)
✅ Tight upper traps and chest muscles
✅ Weak rhomboids and deep neck flexors

If this sounds like you, don’t worry! In this article (and my latest YouTube video), I’ll show you five simple exercises that will help you correct your posture in just 10 minutes a day. 🎥 Watch the full video here:

💡 Why These Exercises Work

✔ Strengthen weak muscles – especially the rhomboids, core, and deep neck flexors.
✔ Release tight areas – like the chest and upper traps.
✔ Improve spinal mobility – reducing stiffness from prolonged sitting.

💬 Give these exercises a try and let me know how they feel!

5 Posture-Fixing Exercises You Need to Combat Poking Chin Posture

(For guided instructions and proper form, watch our Exercises For Bad Posture Caused By Desk Work And Phones video).

1️⃣ Chin Tuck
This helps realign your head and strengthen your deep neck flexors.

2️⃣ Wall Pec Stretch
Stretching the chest muscles reduces tightness and helps open up the shoulders. Try both a midline and diagonal arm position.

3️⃣ Rhomboid Strengthening
Using a resistance band attached to a closed door, pull back and squeeze your shoulder blades together.

4️⃣ Segmental Thoracic Extension

Use a Foam Roller. This improves spine mobility and counteracts slouching.

5️⃣ Core Stability Exercise (Tabletop Position, Optional Leg Extension)
Engaging the core helps maintain proper spinal alignment and prevents excessive arching.ach exercise is designed to improve mobility, flexibility, and posture.

✅ Repetitions:

Mobility movements (1,4,5): 10x no hold.
Strengthening (3): 10x, 3 sec hold.
Stretching movements (2): 2x per side, hold for 10 seconds.

Need Help with Posture or Desk-Related Pain?

If you're struggling with stiffness, poor posture, or discomfort from long hours at a desk, we can help! Book a virtual physiotherapy consultation with The London Physio today. Stay active and pain-free—even while sitting!

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