Expert-recommended exercises to ease digital strain and help you feel better at your desk
Working from home was supposed to make life easier, but for thousands of NYC professionals, it has done the complete opposite for their bodies. Long hours hunched over laptops, back-to-back Zoom or Google Meet calls, and makeshift “home offices” at kitchen counters have created a perfect storm of stiffness, fatigue, and chronic tech neck. Even those of us that have moved to hybrid schedules find themselves spending more time than ever seated, rounding their shoulders and compressing their upper spine.
That physical strain doesn’t only cause discomfort, it impacts focus, stress levels, mood, and long-term musculoskeletal health. The truth is, your posture is working for you or against you every minute of the day. And if you’re like most New Yorkers juggling demanding roles in small apartments or non-ergonomic setups, your body is constantly paying the price.
That’s why incorporating daily posture exercises at home is more important than it has ever been before. Simple movements can restore mobility and reverse the cumulative effects of screen time. And these aren’t time-consuming routines, either, they’re strategic, highly effective posture exercises and exercises for better posture you can do between meetings or during quick breaks.
At Prestige Health & Wellness, we see the consequences of prolonged desk work every day: neck pain, shoulder stiffness, low-back tension, headaches, and increased stress. The best bit? These issues are highly treatable when addressed early with targeted movements, lifestyle adjustments, and, when needed, professional support.
Below, you’ll find 11 expert-recommended posture exercises at home that NYC hybrid workers rely on to stay aligned and productive—without overhauling their schedule.
Why WFH causes more neck and back pain than traditional offices
Remote and hybrid work have completely changed how New Yorkers move through their day. With about 13.37% of NYC workers now working from home, a lot of people are spending hours in makeshift setups that were never meant for full workdays. Instead of supportive office chairs or adjustable monitors, many of us are hunched over laptops at kitchen counters, perched on the edge of a couch, or squeezed into a corner of a studio apartment.
When your workspace isn’t set up to support you, your body quietly adapts in a negative way. Maybe your screen is too low, or your chair pushes your hips forward, or you’re leaning in without realizing it. Over time, the head starts drifting forward, the shoulders round in, and the upper spine slowly collapses into a slouch. Before long, that familiar tech neck tightness or mid-back ache becomes part of the daily routine.
But the effects aren’t limited to a stiff neck or tired shoulders. Holding these positions for hours affects how your entire body functions. Your muscles work harder than they should, certain areas tighten while others weaken, and your breathing becomes more shallow. Even your musculoskeletal and neurological systems feel the strain, and the body has to use extra effort to stay upright and stable—which can leave you feeling tense or mentally drained by the end of the day.
The positive news is that these patterns aren’t permanent. Simple mobility work and consistent posture correction exercises can reset your alignment and help your body feel more supported throughout the workday…even if your “office” is still your kitchen table.
11 posture exercises at home every hybrid professional should know
These movements can be done in small apartments, between meetings, or even during calls (when the camera is off). Done consistently, they can work to improve alignment and support healthier daily posture.
1. Chin-to-chest stretch
This is one of the best exercises to counter tech neck, this stretch decompresses the back of the neck and upper spine. Sit tall, lower your chin slowly toward your chest, and hold for 20–30 seconds.
You should feel a gentle lengthening (not strain) along the neck’s posterior chain.
2. Shoulder rolls
Simple but powerful, shoulder rolls release upper-back and shoulder tension that builds during screen-heavy days. Lift your shoulders toward your ears, roll them back and down, and repeat this 10 times.
This exercise improves circulation and opens the chest—two essentials for exercises for better posture.
3. Wall angels
Stand with your back against a wall, feet slightly forward. With your arms bent to 90 degrees, slide your elbows and hands upward as if drawing snow angels.
Overall, this strengthens the muscles that pull your shoulders back, improving upper-body alignment.
4. Cat-cow mobilization
Kneel on all fours and cycle between arching (cow) and rounding (cat) the spine. This movement increases spinal mobility and restores fluidity lost during long static postures. It’s one of the most effective full-spine postural restoration exercises around—and patients often note that they see plenty of benefits after consistent practice.
5. Tummy time reset
Tummy time isn’t reserved to babies and toddlers. Lie on your stomach and prop yourself up onto your forearms. Then breathe deeply for 2–3 minutes.
This reverses hours of forward flexion by encouraging gentle spinal extension. It’s especially beneficial for people experiencing early signs of disc compression—so make sure you’re getting in this much-needed time for yourself.
6. Seated spinal twist
Sit up tall in your chair and let your shoulders relax. Bring one hand to the opposite knee and gently rotate your torso toward that side. Take a few slow breaths here, then ease back to center and switch sides.
It’s a simple stretch, but it does a great job opening the mid-back, which is an area that tends to get stiff when we spend hours facing a screen.
7. Chin tucks for cervical alignment
Sit comfortably and imagine someone gently guiding your head straight back (not up or down) just back. You’ll feel a subtle “double-chin” moment, and that’s exactly what you want. Hold for a couple of seconds, then release. Repeat it a few times.
It’s a small movement, but it wakes up the deep neck muscles that help keep your head from drifting forward during long screen sessions.
And if your neck tends to feel especially tight, you may also find deeper relief from some of the techniques in our guide on neck decompression: How to decompress your neck: Effective methods and tips.
8. Upper trapezius stretch
Tilt your head toward one shoulder, using your hand for gentle assistance. Hold 20–30 seconds, then switch sides. This movement reduces tension where WFH workers feel it most: the upper traps.
9. Doorway chest stretch
Stand in a doorway and rest your forearms on the frame with your elbows bent at about 90 degrees. Gently lean your body forward until you feel a stretch across the front of your chest.
Most of us get pretty tight here from hours of typing and hunching, and opening this area can make a big difference in how easily your shoulders sit back.
10. Hip-flexor stretch
You can do this one standing or kneeling, whatever feels comfortable for your body. Step one foot forward and slowly shift your weight into the front leg. You should feel a gentle stretch across the front of the hip on the back leg. Since sitting all day shortens the hip flexors, this move helps reset your posture from the ground up and supports healthier movement through your whole spine.
11. Diaphragmatic breathing and mindfulness breaks
Place one hand on your chest and the other on your abdomen. Inhale deeply through your nose and exhale slowly through your mouth. This one is great because it reduces stress hormones and resets your nervous system—which is a critical add-on to posture exercises at home.
How often to practice these posture exercises
Consistency is more impactful than intensity. Most hybrid workers benefit from the following plan:
- 3–5 minutes of movement every hour
- One structured mobility session per day
- Micro-breaks between calls to reset posture
- 10–15 minutes of evening stretching to counter daily tension
Many of these movements also work well as gentle posture exercises for seniors, which really highlights how simple routines (done consistently) can make a huge difference for your muscles and joints.
When exercises aren’t enough—Simple signs you may need professional support
While daily movement is powerful, there are times when deeper intervention is needed. If you notice the following, it may be time to work with a physical therapist or chiropractor:
- Recurring neck or shoulder pain
- Tingling or numbness in arms or hands
- Headaches or migraines associated with screen time
- Stiffness that doesn’t improve with stretching
- Difficulty maintaining upright posture
- Pain during work that worsens throughout the day
Explore more strategies for improvement here: Alignment and posture tips for lower back pain relief.
How Prestige Health & Wellness supports NYC professionals
At Prestige Health & Wellness, we work with a lot of people who are feeling the physical effects of today’s demanding work routines. If it’s hours at a laptop, nonstop video calls, or simply not having the right setup at home, posture-related pain shows up fast. Our team uses a mix of physical therapy, chiropractic care, ergonomic guidance, and personalized exercises to help ease tension and support long-term spinal health.
If you’re dealing with sudden tech neck or just the day-to-day strain that comes from constant screen time, we focus on what’s actually causing the discomfort—not just the surface symptoms—so you can move and feel better throughout your day.
