Undo desk tension in minutes. Try our two-part (and BONUS) reset—Brugger and Banded Low Row— (and a BONUS 3 Month Supine Exercise), then schedule your posture tune-up. Book an Appointment
Brugger Reset (Opens Posture)
Quick cues:
- Sit tall on the edge of your chair.
- Rotate arms out, palms open, chin gently tucked.
- Inhale through your nose, exhale through your mouth.
- Hold 20–30 seconds.
Option: add a light resistance band and pull outward for 10–15 controlled reps.
Banded Low Row (Engages muscles around the shoulder blade)
Quick cues:
- Loop a resistance band around a pole or doorknob
- Keep your arms straight and down by your side
- Keep the chest tall while retracting and depressing the shoulder blades
- Give a breath through the belly to brace the abdomen
- Pull the band towards you, focusing on using the muscles under the shoulder blade for the movement
- Reset slowly to baseline
- Repeat for three sets of 10-15 reps
3 Month Supine (BONUS: Posture Reset)
Quick cues:
- Lie flat on your back
- Give a deep breath in through the nose, focusing on filling the belly and engaging the diaphragm.
- Bring the feet and knees up to 90 degrees
- Exhale slowly while maintaining the abdominal pressure
- Continue breathing for 10 breath cycles
**Note: Quit this movement if you feel low back pain while holding the position
Mini Routine Recap (3–5 Minutes)
- Brugger Reset — 20–30s hold, add banded pull-apart 10–15 reps if desired.
- Banded Row – 3 sets of 10 pulls
- 3 Month Supine – 3 sets of 10 breaths
Use this reset 1–2 times daily, especially after long meetings or intense focus work. If symptoms linger or you’re unsure what’s right for your body, we can tailor an approach for you in the clinic. Schedule Your Evaluation
Prefer a quick consult? Book online
Why This Works
Desk posture tends to round the shoulders and tighten the front of the chest (pectoral muscles), while the muscles that hold your shoulder blades in a good position become quiet. These movements help reduce front-side tension, and the Brugger and Low Row position switches activate the postural system, allowing you to sit and stand taller—without forcing it. The 3 Month Supine is a valuable bonus that helps mobilize the midback and ribs while engaging the core. Book Now at Life in Motion Chiropractic
Questions before you schedule? Call our office or send us a message—we’re happy to help. 734-427-6333