3 moves that counteract the physical toll of using a laptop and phone for 8 hours a day and how to do them

We're all at the mercy of technology these days, and most of us are familiar with the negative impact it's had on our posture ("tech neck," anyone?). But it doesn't mean you can't fight back, and I've got three moves that are perfect if you sit for long periods of the day or find yourself crouched over tech.

Although there's value in stretching, I prefer using mobility exercises to improve posture and reduce tension in the muscles. That includes the neck, upper, mid, and lower back, shoulders, hips, glutes, and hamstrings, to name just a few areas of your body that might feel tight.

Before we get started, if you’re recovering from a specific injury, or you’re pregnant or postpartum, it’s always a good idea to seek personalized advice from a qualified professional first.

3 moves to improve posture and relieve tension

Check out the video below for each of the three moves and the equipment you'll need. You just require a yoga block (or a book if you don't have one) and a chair or bench, making this an accessible routine to do at a desk or anywhere at home.

What are the benefits?

This is a fantastic routine to try if you sit for long periods, have a desk job, or suffer from poor posture, whether day-to-day or due to time spent with tech. These can all contribute to slouching or hunching, which can cause internal rotation of the shoulders and weaken or tighten supportive muscles in the lower, mid, and upper back, rear shoulders, neck, and chest.

A lack of movement during the day can also weaken and tighten muscles like the glutes, hips, and hamstrings, which contribute to low back pain, and, if left unmanaged, can impact posture in the longer term.

The first move (the reach back) improves shoulder mobility and helps stretch the triceps and upper back. Use a block or book, hold it between both hands, and elevate your elbows on a chair, sofa, or similar. You could perform the exercise on a yoga mat, but if you are particularly tight in your back, I would recommend the elevation.

Slowly and with control, draw your hands behind you toward your upper back, keeping your elbows stable and supported and only allowing your lower arms to move. This will offer a deep stretch along the front and back of your body, as well as increasing upper-body mobility. Hold the stretch, then lower the arms again.

The second exercise is a chair-supported cat-cow, which is a great option if you don't want to get on your hands and knees. If you have a knee injury, the chair will prevent any pressure on sore joints.

This move is a spinal mobilizer that can also help stretch the front and back of the body as you move between two positions: cat (drawing your navel in and upper back toward the ceiling) and cow (lowering the stomach and lifting the gaze).

Focus on pulling your shoulder blades apart in cat pose and creating as much space as possible in the mid to upper back.

The third and final move is one of my favorites because it moves the lower limbs through different planes of motion: from a tabletop position, keeping your knees bent, kick your right leg up and back (this is known as a glute kickback and helps stretch the hip and engage the gluteal muscles), then open your hip and draw your right knee outward to your right elbow; give it a little tap, then reverse the motion all the way back to tabletop.

The second part of this exercise opens the hips and groin and engages your core, including your obliques, as you draw the knee outward. This is a great exercise to practice if your hip flexors need to open, but it's also crucial to engage your core properly by bracing your stomach and drawing your navel in while squeezing your glutes to protect your back.

Try 8-12 reps and 2 sets.

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