Brügger's Relief Position (Desk Posture Reset)

Also spelt Bruegger's relief position.

A 30-second seated stretch that undoes the slouch. You can do it at your desk, in your chair, with no equipment.

Why does this help?

Hours at a desk pull your shoulders forward and your head ahead of your body. The chest and front-of-neck muscles tighten, and the muscles along your back get tired and switch off.

This position does the opposite. It wakes up the muscles that hold you upright. When those work, the tight muscles at the front tend to let go. You will often feel your chest open and your neck settle.

How do I do it?

1. Sit on the front edge of your chair. Take your back off the backrest. Your weight should sit on your sitting bones.
2. Place your feet flat on the floor. Set them slightly apart, with your toes pointing a little outwards.
3. Tilt your pelvis forward. Let a small, gentle arch form in your lower back. Do not force it.
4. Lift your breastbone. Push it up and slightly forward, as if someone is lifting you from the centre of your chest.
5. Turn your arms outwards. Rest your hands by your sides with palms facing forward. Spread your fingers wide.
6. Tuck your chin back. Slide your head straight back so it sits over your shoulders. Do not tip it down. You may feel a small double chin. That is correct.
7. Breathe slowly. Take deep belly breaths and hold for 10 to 30 seconds.

Then relax and sit back normally.

Similar position can be performed in standing position.

How often should I do it?

Do it every hour or so while you work, or whenever you notice yourself slumping. One round each time is enough.

Tips

• Go gently. You should feel a mild stretch across the chest and a light effort in the upper back, never pain.
• Keep your shoulders low. Do not shrug them up towards your ears.
• Stop if it hurts. If you feel pain, tingling or numbness in your neck, arms or back, stop and mention it at your next visit.

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About Dr. Kshitij Chaudhary

This page was written by Dr. Kshitij Chaudhary, a fellowship-trained spine surgeon at P.D. Hinduja Hospital, Mumbai, trained in complex spine surgery at Harvard Medical School (Beth Israel Deaconess) and the Twin Cities Spine Center, Minneapolis. 🏃🏾About Dr. Chaudhary