How to Improve Posture Without Leaving Your Desk
Sitting at your desk all day can affect your posture, energy, and even focus. The good news? You don’t need a full workout or fancy equipment to feel better. Using the Move At Your Desk Method™ (formerly Pilates At Your Desk), you can build a simple daily habit that keeps your body comfortable and energised - even in just five minutes a day.
This trademarked method has helped hundreds of desk workers notice tension, reduce stiffness, and feel more alert throughout the workday - without leaving their chair. Here’s how you can start.
1. Check In With Your Body at Your Desk
Begin by noticing how your body feels. Are your shoulders creeping up? Is your back rounding? Are your feet flat on the floor? Are you tilting your pelvis under and siting like a croissant? How’s your mood? This mini body check-in is the first step to feeling better, more focused, and more comfortable. Awareness is a great first step.
2. Simple Desk Movements for Energy and Comfort
Movement doesn’t have to be complicated. Shift your posture or have a good old shake out, roll your shoulders, or stand for a few breaths. Even tiny micro-movements throughout the day help prevent stiffness, reduce tension, and keep your energy levels up.
3. Notice How You Feel After a Movement Break
After even a short movement break, pause and notice any changes. Can you feel your chest is more open and relaxed? Less tension in your neck or shoulders? How is your energy now? Even small differences in how you feel are signs your body is responding to these little adjustments.
4. Make Desk Movement a Habit
Plan your next movement moment. Link it to a meeting, a task, or set a phone reminder. Creating these “movement anchors” helps build a habit that actually sticks, so your body stays happy and aligned all day long.
5. Tiny Workspace Tweaks Support Your Posture
Once you’re checking in and moving regularly, small adjustments to your workspace can make things even easier. Consider monitor height, keyboard position, or ensuring your feet rest flat on the floor. These subtle changes help you maintain the good habits you’re building.
Remember…
Better posture and more energy at your desk isn’t about perfection - it’s about awareness, movement, and consistency. With the Move At Your Desk Method™, you can check in, move a little, notice how you feel, and plan your next movement moment. Over time, these small actions add up, keeping your body comfortable, energised, and ready for the workday.
Here are some ways I can help you:
Move At Your Desk Method™ – for workplaces looking to embed movement into the workplace
1:1 Movement Mentorship – a guided 3 month programme on alignment, posture, and wellbeing