HomeOur TherapistsAbout UsContact UsFAQAppointmentsSiteMap


Posture Alignment Therapy - Desk Exercises!


Download  a few of the over 365 Exercises in PDF format we use at Posture Alignment Therapy.

Shoulder Blade Presses

Stretch and open your upper back and relieve tension in your neck and shoulders by performing scapular presses several times a day at your desk. Start the exercise by sitting tall in your chair, shoulders back and relaxed, feet hip-distance apart. Moving only your shoulders, press your shoulder blades back and sweep downward. Envision your shoulder blades pressing downward toward your hips. Relax and repeat as desired.

Elbow Touches

Relieve tension, pressure and stiffness in your head, neck, shoulders and arms by performing a set of 20 raised elbow touches while sitting at your desk. Sit tall and bend your arms so that your hands, with knuckles bent, are on each temple, elbows extended outward and in line with your shoulders. In a smooth motion and keeping your knuckles touching your temples, bring the elbows together. Do this exercise several times throughout your day to increase circulation, loosen your muscles and joints, and relieve stress.

Sitting Heel Raises

Relieve your lower back from long hours at your desk by performing sitting heel raises. Sit in your desk chair and place a pillow or cushion behind your lower back for lumbar support. Place a pillow between your knees and maintain a continuous inward pressure, as if you're trying to press your knees together, throughout the exercise. Lift your heels off the floor, contracting the calf muscles. Lower your heels, then repeat, keeping the rest of your body still.

Knee Squeezes

Place a firm piece of foam, a pillow or a cushion between your knees. Sit tall and press inward with the knees in a pulsing motion 10 to 20 times. Repeat this exercise several times throughout the day to relieve pressure in your lumbar spine and hips. When performing this exercise, keep your feet hip-distance apart. You may need more than one pillow or cushion to promote adequate knee spread to start this exercise.

Body's Design  Restored by functional Exercises

Your muscles always remembers its design memory, so when you start changing the stimulus with exercises the body has no choice, it changes. The goal is to allow the body to return to its birthright, its design template, and it can because it never forgets the memory. All we're doing is providing the necessary stimulus by doing the simple exercises.

Uddhava (David) Ramsden

E-RYT 500

Certified by Egoscue University

Uddhava (David) Ramsden Egoscue Trained

You can't complain about chronic pain if you are not helping the situation. We've convinced ourselves that we're fragile and complicated, and because of that only experts can help us solve our problems. It's just not true.

Make an appointment

14618 Tyler Foote RD

Nevada City CA