Follow along as Orthopedic ONE's Tracy Kaiser, DPT, OCS, demonstrates how to set up your workspace to encourage proper posture, and teaches exercises to encourage good spinal health.


Seated Exercises

Chin tucks

  • Perform 10 every two hours during the workday 
  • Slowly draw your head back so your ears line up with your shoulders

Scapular Squeezes

  • Perform 10 every two hours during the workday 
  • Draw your shoulder blades back and down

Seated Piriformis Stretch

  • Perform 3 sets holding for 20-30 seconds each, one to two times throughout the workday 
  • Cross one leg over the other and gently lean forward until you feel a stretch along the crossed leg

Table Exercises

Abdominal Brace

  • Perform 10 sets holding for 10 seconds each, three to four times per week  
  • Draw your belly button in toward your spine


  • Perform 10 holding for 3 seconds each, three to four times per week  
  • From the abdominal brace position, raise your bottom off of the table. Lower and repeat 

Cat/Cow Stretch

  • Perform 10 holding for 3 seconds each, three to four times per week 
  • On your hands and knees, raise your back up and arch toward the ceiling while flexing your neck
  • Next, return to a lowered position and arch your back the opposite direction while extending your neck

If you are still experiencing pain, the team at Orthopedic ONE can help! Click here to learn more about our Spine specialty and for a list of our Spine physicians. If you have questions or want to learn more ways to stay healthy, active, and strong, consider connecting with one of our Certified Athletic Trainers through our Sports Medicine Hotline.