Peter Haling, in-house posture expert at Fetcham Park and owner of The Health Quest, demonstrates 3 easy exercises to improve your posture and tone your glutes, all from the comfort of your desk.

Wondering why deskercise is important? Before you give it a try, read our previous news story on how Fetcham Park is tackling the UK’s leading cause of work absence – Are you sitting comfortably? Fetcham Park’s Free Desk Analysis.

Deskercise 1: External shoulder rotations using resistance band to prevent RSI.

Peter says: “This exercise reminds you to sit in a nice, upright position with a neutral spine. Moving the hands outwards makes the shoulders rotate externally – the complete opposite to rotating the shoulders inwards while typing.

• Start with your elbows bent at 90-degrees while holding the band.
• Push your elbows against your body and don’t allow them to move. Now lift the crown of your head towards the ceiling to be as tall as you possibly can, lift your chest up, pull your shoulders back and gently draw your belly button in.
• While holding on to the band, slowly move your hands outwards, away from each other keeping that 90-degree bend in the elbows. Repeat 15-20 times for 3 rounds during your day.

Deskercise 2: Lat pulldown with a resistance band to counter rounded backs.

Peter says: “This exercises puts more focus on extending the upper back to counter the rounded back position most office workers take on while working on their computer.

“The rounded back position lengthens and often weakens the muscles of the upper back. This exercises strengthens the upper back whilst opening up the chest.”

• Start with your arms straight and lift them in front of you until the band is just above the level of the top of your head.
• Lift the crown of your head towards the ceiling to be as tall as you possibly can, lift your chest up, pull your shoulders back and gently draw your belly button in.
• From this position, you pull the band apart by moving your arms outwards until the band reaches the top of your chest. Always remember to keep your shoulders down and back. We really want to focus on opening the chest.
• Aim to perform 3 rounds of 15-20 repetitions.
• For speed and ease you can spread these rounds over the course of your whole day.

Deskercise 3: Seated clams with a resistance band to keep your bottom perky.

Peter says: “Sitting at your desk all day puts your gluteal muscles to sleep. Rather than having a perky round bottom you end up with flat and dormant glutes.

“This exercise really wakes up your backside and allows you to keep your bum fully functional while working at your desk. To make this exercise harder you can lift your bottom 2-3cm off the chair and then do the exercise.”

• Place a rubber band around your legs, just above the knees. Lift the crown of your head towards the ceiling to be as tall as you possibly can, lift your chest up, pull your shoulders back and gently draw your belly button in.
• Place your feet just wider than hip width apart. You can now perform this exercise either static or dynamic.
• The static version requires you to push your knees out so that the middle of the knees sits right over the middle of your feet.
• Hold this position for 30-60 seconds and repeat 3-5 times.
• For the dynamic version, you start with the knees touching each and then you push out to place the knees right above the feet.
• Hold this position for 2 seconds before you slowly bring your knees back together.
• Aim to get 3 rounds of 15-20 repetitions in.

FREE Desk Analysis at Fetcham Park

From March, we’re offering every client a complimentary Desk Analysis from our in-house posture expert and C.H.E.K Scientific Back Training Specialist, Peter Haling.

Peter will make a short visit to your desk to analyse your posture, answer any concerns and provide tips on improving your general comfort at work.

To book an assessment, email hello@fetchampark.co.uk