11 Posture Fixes for the Indian Work-From-Home Generation

5. Do seated back-strengthening moves

Weak upper back muscles make it harder to keep the shoulders down and spine tall. Strengthening moves such as scapular squeezes and seated rows help pull the shoulders back into a neutral position. If you have a resistance band, loop it around a sturdy table leg or door handle and perform rows while keeping the chest open. No band? Use a towel: hold both ends and pull outward while pinching the shoulder blades. Aim for two sets of 10 to 15 reps most days, starting gently. These exercises are safe and suitable for most adults, but stop if you feel sharp pain and consult a professional. Over time, building back strength reduces slouch and makes good posture the default, not a tiring effort.