I tried doing this back-strengthening routine for a week and I couldn't believe how much it improved my posture

If you sit at a desk for long stretches of the day, your posture might be suffering. Spending hours at your computer can lead to a tight chest, weak upper back, and rounded shoulders, all of which can leave you susceptible to pain and injury.

Luckily, there are ways to counteract the effects of a sedentary workday. Pre and postnatal corrective exercise specialist Catherine Wiggins recommends the following eight-move routine to improve your posture and strengthen your entire upper body.

Despite my career as a personal trainer, I’m still tied to a keyboard quite often. I’m also five months pregnant, and I’ve started to notice my posture changing. I decided to try Wiggins’ routine, making adaptations as needed, and immediately felt the positive impacts.

How to do Catherine Wiggins’ eight-move posture routine

You’ll need a mat and a light resistance band for these exercises. Wiggins suggests using a scarf or strap if you don’t have a band.

Each movement should be done for 10-15 repetitions (reps) for up to three sets. I did 15 reps for three sets, but if you’ve just started exercising I’d start with one set of 10 reps.

"For best results, slow these moves down and focus on mind-muscle connection," Wiggins notes in the workout’s caption.

What I found

My shoulder pain improved

I’ve been dealing with some nagging pain in my right shoulder, and my usual mobility routine hasn’t alleviated the issue.

After a few days of cycling through Wiggins’ routine, I realized my shoulder presses weren’t causing as much discomfort. I wasn’t completely healed by the routine, but I definitely noticed an improvement in pain levels.

My upper back felt stronger

My upper body regimen includes plenty of exercises that target the back, like rows and lat pull-downs. Given that I work these areas frequently, I was surprised that Wiggins’ routine helped my upper back feel stronger and more stable than it has in years. It was a good reminder that maintaining proper range of motion is vital when building strength.

Sitting without back support was easier

I’m guilty of slouching whenever I sit on stools or benches with no back support, and after several minutes my upper and middle back will start to ache. However, I've noticed significant improvements with this since I started the routine. Going through the banded movements slowly and focusing on the efficient contraction of the muscle allowed me to isolate specific points in my back that were deconditioned.

When I sat on a barstool after a few days of doing this routine, my spine stayed more upright and I didn’t experience the typical ache in my back. It made dinner and conversation a lot more comfortable and enjoyable!

Shop Pilates mats

If you need something soft and supportive for your home workouts, check out the mats below. These cushioned mats are especially thick and ideal for performing sequences like the one above, or longer routines like this Pilates beginner workout.