ClapMove · clapmove.com
Exercise handout — move better, feel better.
Seated Posture Reset with Breathing
A simple reset to reduce neck tension throughout the day. Combines posture correction with relaxed breathing for maximum benefit.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
chair
Home Options
- chair
Dosage
1
Sets
120 sec
Reps / Time
0 sec
Rest
Hold 1-2 minutes
Tempo
Step-by-Step Guide
Set up
- Sit in a chair with feet flat
- Scoot hips back in chair
- Start with a deep breath
No image for this step. Follow the written instruction.
Step 1 of 5
Take a deep breath in
No image for this step. Follow the written instruction.
Step 2 of 5
Exhale slowly and let shoulders drop
No image for this step. Follow the written instruction.
Step 3 of 5
Gently draw shoulder blades back and down
No image for this step. Follow the written instruction.
Step 4 of 5
Lengthen through the top of your head
No image for this step. Follow the written instruction.
Step 5 of 5
Maintain this posture while breathing normally
Breathing
- Slow exhale to relax
- Normal nasal breathing to maintain
Form Cues
- Grow tall through your head
- Shoulders melt down
- Jaw stays relaxed
- Breathe through your nose
Common Mistakes to Avoid
- Tensing up while correcting posture
- Holding breath
- Overcorrecting and arching back
- Not maintaining the position
Safety Information
Very safe exercise for all populations.
Progressions
Increase to 5 minutes. Do multiple times daily.
Regressions
Shorter duration. Break into 20-30 second holds.
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.