Sit Less Move More - Office Desk Exercise To Improve Posture

Helping people and the organizations they work for – engage, flourish and thrive with daily office-based body movement!
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  • Lectures 38
  • Length 1.5 hours
  • Skill Level All Levels
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
    Certificate of Completion
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About This Course

Published 6/2015 English

Course Description

Updated December 27th, 2016

1490+ Students enrolled. 4.4* average rating!


What students are saying ....

"Dr. Paula is soo motivating! I am already excited to do this course. She is an excellent instructor! I am also a teacher and a trainer, and I recognize a quality instructor when I see Dr. Paula." Kathryn Carron

Another superb course from Dr Paula. The exercises are demonstrated clearly, videos are of good quality, with Pdf chart for self-accountability, doable number of exercises. Overall, I am very pleased with the course because it is something that I can actually do! No info overload!Maria Shellyn Chua

Great video for people who need to sit for their jobs or studies. I can't recommend Dr Paula's videos highly enough. If you are in an environment where you need to sit a lot and are feeling the effects of this (remember we are not meant to sit for hours at a time!) then this course is definitely for you. Dr Paula is also very open to suggestions and questions.” Monika Newman

Wow! A Simple Yet Energizing Workout. Paula said the program she teaches is so simple you can’t fail. And she really delivers on that promise. This course is fun, engaging, and truly energizing. The routines are short, easy to follow, and you do not need to purchase any special equipment. There is a printout of the different routines, which helps you remember the steps in each one. After taking this course, I now understand how to increase my energy and comfort levels while I am working for hours at my computer. I highly recommend this course for anyone who has a job that requires a great deal of sitting.Autumn Gal


Course Description

This online office exercise course will teach you how to sit less and move more, using active sitting.

This course is designed to undo the damaging effects of prolonged sitting, even if you have little to no experience with exercise, and will help you feel more energetic, confident and attractive and even more successful at work!

While there are plenty of fitness and/or posture courses that focus on specific styles or how to get rid of pain, it's hard to find a practical, usable course like this one, which specifically targets the needs of any desk-based office worker.

This course is designed for all levels - those who want to address their sedentary lifestyles and improve their posture while they work.

Click the "take this course" button, top right, now - every hour you delay is costing you your health!

What are the requirements?

  • Not for you? No problem. 30 day money back guarantee
  • Forever yours. Lifetime access
  • No fancy equipment needed
  • You will need motivation to exercise at work
  • Expect work colleagues to notice YOU!

What am I going to get from this course?

  • Learn active sitting techniques
  • Incorporate 5 office exercise routines
  • Release nagging neck tension
  • Restore spinal flexibility
  • Understand and implement good office ergonomics
  • Improve attractiveness and self image
  • Achieve more success at work

Who is the target audience?

  • Anyone who sits for prolonged periods each day
  • Anyone who wants to sit less and move more
  • Desk-bound office workers
  • Anyone who worries about the effects of prolonged sitting
  • Anyone who wants more energy, attractiveness and success!

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.


Section 1: Course Introduction

There is a growing body of evidence that links our desk-based sedentary lives with many health risks. A recent study defined 'sedentary' behavior as any waking behavior where our energy expenditure is just slightly above that for sleeping. Sedentary behaviors include sitting at our office desks, watching TV, playing video games and driving. When we learn how to sit less and move more, using active sitting, we re-train our bodies on a regular basis and get rewarded with three real benefits - watch now and find out what benefits you can get, when you sit less and move more!


Dr Paula Moore presents:

In this lesson, I talk about what this course has to offer. I break down how the course will be taught, what you will learn, and the 5 main office exercise routines you will learn to use on a daily basis.


In this lesson, I'll give you more of my background. You find out who I was as a kid, what I learned in school, and how I fell in love (aka, 'became obsessed') with posture.

1 page

This infographic takes the complicated science of posture and sitting and uses simple images and graphs to demonstrate: The causes of poor posture, sedentary behaviors, healthy posture habits, assertive body language, health risks associated with poor posture and the top concerns posture pupils, from around the world, have with their posture. 

Enjoy this free download!

Section 2: Before You Start . . .

Fitness and health information presented on these pages is intended as an educational resource and should not be used for the diagnosis or treatment of medical conditions.

Exercise is not without its risks and our or any other exercise program may result in injury. Consult your physician or health care professional before performing any of the exercises described on these pages or any exercise regimen, particularly if you are pregnant, nursing, elderly, or if you have any chronic or recurring conditions.

If at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.

The editors, authors and or publishers of this course are not liable or responsible to any person or entity for any errors contained in this course, or for any special, incidental, or consequential damage caused or alleged to be caused directly or indirectly by the information contained within.

Consult a doctor or other health care professional for diagnosis and treatment of medical conditions.

Section 3: Quality OF Life Survey - How Is Your Well-being?

Well-being is a state of perception that our lives are going well. Housing and employment, how we think and feel about our lives – our relationships, emotions and moods, aspirations and potential, and overall satisfaction with life are fundamental to well-being. Tracking these conditions is important and the Quality of Life Survey will help you to monitor your progress throughout the Sit Less More More course.

Take 3 minutes now to listen to the audio - don't skip this audio - it's really important. Then go to the resource section that accompanies this audio and click the link to begin the survey. There is a 2nd link, 'Compare Your Progress' that let's you compare your answers with all the other posture pupils on this course - it's completely anonymous.

References from the audio:

  1. (Centres For Disease Control)
  2. E. Jones, J. Brown et al. Journal Of Health & Productivity Vol 7, Number 1. Dec 2013.

The Quality of Life Survey is all about well-being; which is how well we perceive our lives to be going. Well-being includes our housing and employment, how we think and feel about our lives, our relationships, emotions and moods, our dreams and our overall satisfaction with life. The Quality of Life Survey will help you track all of these aspects of well-being.


It's human nature to compare. We are all naturally curious about other people. In most cases it's a waste of time to compare, but sometimes comparison is a healthy thing. It has the potential to shift our perspective, if we see that others share our concerns and problems.

This lecture isn't about who has the best well-being, but simply allows us to get a sense of where we are in life and offers a glimpse of how the other pupils on this course rate their own well-being. The more we can accept what is and grow from there, the less resistance we create against the natural flow of our own lives.

Section 4: Head & Neck

The Neck Turns (aka Neck Mobilizer) is the 1st of three exercises found in the Seated Head & Neck Routine. When our head and neck get stuck in one position, due to hours spent sitting in front of a computer screen, the joints fail to lubricate and our range of motion becomes limited over time. The neck turns will begin to break up sticky joint adhesions, increase flexibility and restore natural neck movement.


The Neck Rolls are the 2nd of three exercises found in the Seated Head & Neck Routine. Neck rolls increase blood flow and stretch the muscles that shorten throughout our work days when stuck behind a computer screen. I love this one - really feels relaxing and gentle. The gentle neck roll removes sticky tissue adhesions and restores supple flexibility to the neck joints. Feels soooo good!


The Chin Tucks are the 3rd of three exercises found in the Seated Head & Neck Routine. Considering the head gains 10 pounds in weight for every inch of forward head posture, it is hardly surprising that our neck and shoulders ache when sitting at our computers for so many hours, considering we are carrying a watermelon on top of our shoulders.

When the head moves forward (forward head posture) our center of gravity moves forward, causing an increase in the muscular effort in the neck and upper back. This sitting posture leads to tense, achy muscles. The chin tuck exercise reminds our body how to maintain the correct head and neck position, throughout the day.


The Seated Head & Neck Routine is the perfect way to add movement to your desk-based work day. This routine is comprised of 3 exercises:

Do several repetitions of this routine, giving you a nice quick 1-minute-workout; or if the head and neck is your real problem area, spend more time on this routine by doing 5-10 reps, giving your head and neck a real movement break!

Recommended: 3-5 reps neck turns + 3-5 reps neck rolls + 3-5 reps chin tucks

**choose a favorite routine to do every hour at work (Goal: 8 routines/day)**

1 page

Download this progress chart to monitor your daily progress with the 5 exercise routines you learn in Sit Less Move More:

  1. Head & Neck Routine
  2. Shoulder Routine
  3. Midback Routine
  4. Lumbar & Pelvis Routine
  5. Standing Routine
  6. Bonus: Eye Routine
In this example, you can see that I have chosen the month of June, 2015. The 1st of June was a Monday and I've crossed off weekends, as many of you won't be at work on Saturday or Sunday. But by all means, include these days, if you sit and work a lot during the weekend.
The goal is to complete 8 routines every day - 1 routine for every hour of work. Notice in this example, that on June 2nd, I performed the Shoulder routine 5 times. If you have a particular area of the body, you want to focus on, feel free to repeat that same routine several times throughout the day.
You can include the Eye Routine (Section 11) as part of the 8 routines, or add these as bonus routines throughout the day.
Now go ahead and download the attached pdf from the resources - it includes the example progress chart, followed by a blank progress chart for you to print and put up at work.
I invite all of you, to take a screen shot after your first month and share your progress right here on Udemy. Let's share our success!
Hope this helps!
Section 5: Shoulders

Shoulder rolls are an important exercise to do when sitting for long periods of time. Sitting in front of a computer or at a desk for hours can cause tension in your neck and upper back. Our bodies will always fall into the path of least resistance and for your shoulders that is forward and down.

Rolling your shoulders backward (I only like going backward to open and broaden the shoulders) while sitting, can release the tension to help prevent pain and impingement of nerves that run from the neck, down the arm.

Before we can strengthen the muscles that help hold our shoulders back and open, we need to warm up using shoulder rolls. Take the time to do these properly - don't rush them. So easy and feels so great!


Round shoulders develop when the front chest muscles become short and tight and the upper back muscles long and weak. This exercise strengthens the weak back muscles. Do the shoulder retractions slowly until you feel the muscle burn! This takes a little practice and you might not feel the shoulder blades retract AT ALL, when you first begin to train these weak muscles. You'll love this one - especially when you start to notice your new swimmer's body develop.


The Seated Shoulder Routine is the perfect way to reduce the inevitable round-shoulder-appearance that develops when chest muscles become short and tight, and upper back muscles, long and weak. This routine is comprised of two main exercises:

  1. Shoulder rolls
  2. Shoulder retractions

 Try 5 reps of each for a simple 1-minute-workout , or spend a little more time with this routine, if this is your problem area.


5 reps shoulder rolls + 5 reps shoulder retractions

**choose a favorite routine to do every hour at work (Goal: 8 routines/day)** 

Section 6: How To Get Help?

It's completely normal to feel stuck sometimes. Don't let that feeling take over - that is the time to reach out and say, HELP! I'm here for you.


Now back to the course ... MID BACK is next.

Section 7: Mid Back

This upper body mobilization offers a fast easy way to warm up your body after sitting for long periods of time. It will lengthen and build flexibility in your chest, shoulders, rib cage and upper and mid back. Although the thoracic bend is demonstrated here in the seated position, you can do this seated or standing - at your desk, commuting, while waiting in line, watching TV or anytime throughout the day for increased flexibility and relaxation.

I do this exercise a lot! I love how my body feels moving through this postural movement. Concentrate and really notice which areas are stiff and then enjoy melting the stiffness away!


31% of chronic lumbar pain arises from the spinal joints (facet joints). If you regularly experience a stiff back when getting up from sitting, chances are good that you have sticky tissue adhesions that restrict normal movement in your back and make good posture difficult to maintain.

  1. Adhesions between muscles layers results in pain as the tissues tug against each other.
  2. Adhesions shorten muscles, causing weakness.
  3. Adhesions lead to tight areas of high friction, causing repeated muscle strain with movement.
  4. Adhesions prevent adequate blood flow, which can cause further tissue damage and inflammation, leading to constant aching.
  5. Adhesions can lead to entrapped nerves and altered joint motion.

Most of us have forgotten how to translate or shift our bodies. Spine shifting will restore youthful mobility and break up chronic tissue adhesions. Watch your spinal stiffness melt away!

The ribs are connected to the spine in back and the chest bone in front. They form a bony cage to offer protection to the major body organs. Prolonged inactive sitting leads to ongoing slouching. Constant slouching causes the gentle curvature in your mid back to curve too much. The rib cage then becomes stiff and less flexible, making deep healthy breathing difficult and giving us an unattractive hunchback appearance.

Eventually, this immobility can lead to a noticeable hump in the midback, called a hyper-kyphosis. When you do the spine wind exercise, you will notice how good it feels to unlock your stiff thorax. You may find this simple exercise becomes one of your favorites!


The Seated Mid Back Routine is an absolute necessity for all desk-based workers. If we sit for prolonged periods, our midback loses flexibility - even if we don't feel any different. A lack of thoracic flexibility leads to reduced lung function (i.e. we don't take in as much oxygen).

If our lungs and chest are exercised regularly using the seated midback routine, we can improve our oxygen levels, which means more oxygen available to the brain and body. More oxygen in, means we:

  1. Improve our immunity and heal faster
  2. Feel more energetic
  3. Increase our metabolism (lose weight!)
  4. Get more brain fuel; so we improve our mental capacity (get smarter!)
  5. Get more muscle fuel; so we improve our physical abilities
The seated midback routine is comprised of three main exercises:
  1. Thoracic Bends
  2. Spine Shifts
  3. Spine Wind

Try 3-5 reps of each for a quick 1-minute-workout, and do this routine several times a day.


3 Thoracic Bends + 3 Spine Shifts + 3 Spine Wind

**choose a favorite routine to do every hour at work (Goal: 8 routines/day)**
Section 8: Low Back & Pelvis

The pelvic tilt is the orientation of the pelvis in respect to the thigh bones. It can tilt forward (anterior tilt) giving us a sway back appearance; it can tilt backward (posterior tilt) giving us a flat back appearance (often with a flat bottom as well), and it can also tilt left and right.

People who are slouch sitters (see image in Lecture 22), tend to flatten their ideal spinal curve. People who perch forward, or have a very weak core, often sit with a sway back. Whatever bad habits you have developed from sitting for prolonged periods, the seated pelvic tilt will remind you to pay more attention to your pelvic alignment throughout the day.

Tip: Use the arm rests to lift your body slightly off the chair while you perform this exercise. Bonus - you will strengthen your tricep arm muscles while you do this!


The bottom muscles (glutes) are essentially the largest, most powerful muscle in the body. These muscles become short and tight due to prolonged periods of inactive sitting. Tight bottom muscles develop knots that often clamp down over the sciatic nerve and cause pain, numbness or tingling to refer down the leg. This muscular leg pain is often misdiagnosed as sciatica.

The figure four exercise can be used right from your office chair - as part of the low back and pelvis routine or on its own - when taking a break or even while on the phone. Use this seated office stretch to help re-align your pelvis.

Note: If one side is much tighter than the other, even after weeks of performing the figure four exercise, you may have an anatomical short leg. If you have a history of chronic low back and/or leg pain, you may benefit from a posture analysis.


Desk workers, beware. More advanced forms of postural stress show up as pain or weakness in the low back and gluteals caused by prolonged periods of sitting. Self massage improves circulation and eases muscle pain. Massage also promotes relaxation, which is a bonus if your job is stressful. Enjoy this simple self massage and really get in there and pinch, push and pound - who cares who's watching!


The Low Back & Pelvic Routine is possibly the most important routine in terms of re-aligning your entire body and improving your posture from head to toe. Much like building a new house, if the foundation is faulty, you can expect sloping floors, cracking walls and misaligned doors and windows. If the pelvic foundation is out, it is almost impossible to expect the rest of the body (that sits on top of the pelvis) to be symmetrical.

The low back & pelvic routine is comprised of three main exercises:

  1. Pelvic Tilts
  2. Figure Four
  3. Self Massage

Recommended: 5 reps pelvic tilts + 5 reps figure four + 1 minute self massage

**choose a favorite routine to do every hour at work (Goal: 8 routines/day)**

Section 9: Standing Exercises

Gentle specific movements can help loosen the tight muscles that lock your back in one place. Have you noticed stiffness when you get up from your office chair? Prolonged periods of inactive sitting cause us to lose the ability to move our spinal joints through their full range of motion. In this video, Morgana (professional belly dancer) helps me to demonstrate how to unlock your stiff lower backs, using Pelvic Circles. It's a bit sexy!


This total body stretch offers a fast easy way to lengthen and build flexibility back into your chest, shoulders, back, arms and legs, after long periods of inactive sitting. Try this exercise at work, at your desk (if you don't want to stand), or even in the washroom when you are having a break.

I frequently do this exercise throughout the day. I just love how it lengthens my entire body after periods of compressing my spine sitting. Hip hiking has to be one of the best ways to improve flexibility and increase vital lung capacity. I love watching Etian's beautiful body lengthening and stretching as he performs this lovely movement.

*Etian is a professional Latin dancer - he frequently put me to shame during our video shoot!


The pectoralis muscles fan out from the chest bone (sternum), reaching the collar bone, upper ribs and arms. It helps to bring your arm toward your body, it rotates the shoulders, helps you throw a ball and aids breathing. Because it is a very thick muscle, it can easily become tight if you hunch forward at your desk or overuse the pectoralis muscles during exercises that emphasize mirror muscles. If you find it hard to sit up straight at your desk, there is a good chance that your chest muscles are tight.

The pectoralis muscle fibers run in two directions - horizontal and oblique - and that is why the doorway stretch is performed in two different positions. This stretch can be performed through any doorway, including the toilet stalls at work!

* Mirror muscles are those muscles we like to pump at the gym to give us a strong appearance - bicep curls, push ups and bench presses. Too often, emphasis is placed on these muscles and not enough time spent developing the muscles in the back. This makes it even more difficult to correct the round hunched posture associated with prolonged periods of sitting.


Although the hip hinge has been used in more traditional cultures for everything from picking up infants to planting vegetables, it has been all but lost in our inactive desk-bound society. Fear not, I'm re-introducing the most natural of movements - but it's not necessarily going to feel natural when you first try this.

Notice how effectively you can stretch your hamstring muscles when you practice the hip hinge. Tight hamstring muscles, caused by long periods of inactive sitting, limit your pelvic mobility. The lack of pelvic mobility transfers stress to the lower lumbar segments, which can lead to chronic low back pain and flatback posture. Most hamstring stretches are taught in a manner that causes the lumbar spine to flex, which can lead to disc degeneration. The hip hinge will specifically target the hamstring muscles. This exercise is a must for any office worker.


Not all desk-bound health risks can be undone by using active sitting. We do need complete breaks from sitting. The Standing Routine is a routine I've been using for years - long before I became the Posture Doctor. It is by instinct that we want to lengthen and stretch out our bodies following prolonged periods of sleep or sitting. Even my dog Milo does a perfect downward dog yoga stretch when he gets up from a prolonged sleep in his bed.

The standing routine is comprised of three main exercises:

  1. Pelvic Circles
  2. Hip Hiking
  3. Doorway Stretch
  4. Hip Hinge


3-5 reps pelvic circles + 3-5 reps hip hiking + 60 sec doorway stretch + 60 sec hip hinge

**choose a favorite routine to do every hour at work (Goal: 8 routines/day)**

Section 10: Crib Sheet - Print for Easy Reference
1 page

Print off the deskercise crib sheet and put it up where you will see it - By your office desk at home and/or at work, so that you are reminded to sit less and move more! The crib sheet lists each individual exercise within each of the five routines. I recommend you do at least one routine for every hour you spend sitting at your computer. Enjoy!

Section 11: Office Workplace Ergonomics
3 pages

Are there really rules for sitting? What is happening to our body alignment when we sit for prolonged periods of time without breaks, and should we be paying for expensive 'ergonomic' office chairs?


In this book you will discover my golden rules for sitting. You will find out the best angles to set your seat and chair backs, and get the answer to that burning question: "What chair should I buy?"

3 pages

Sedentary behaviors, which now include static standing, have been strongly linked to metabolic health problems, morbidity (illness) and mortality; with studies confirming the benefits of breaking up the sedentary inactive behavior - like sitting at our office desks - with bouts of active sitting. Thank goodness you're taking this course!


In this ebook I will answer the question: "Are standing desks really better?" We will look at the science behind inactive sitting and look to see what the research has to say about standing desks and check out a few of my preferred products on the market.


Of your five senses, which one are you most afraid of losing? You probably answered, your ability to see. Despite this, many people are not conscientious about caring for their eyes and rarely (if ever) think to exercise them to keep them young and healthy.

Staring at a computer screen all day, keeps our eye muscles fixed at one length, with one task and one light source for protracted periods of time, every day. You are at risk of developing eye strain if you use a computer for extended periods of time; if you love to read and you are into your 5th decade of life (thank you very much); if you wear extended wear contact lenses, spend a lot of time driving (road glare), spend a lot of time on water (water glare), work with very small objects (build models, needle work) or are dehydrated -  hint - you are always constipated.

In this video you will learn five easy exercises to keep your eyes healthy.

1 page

As many as 30 million Americans work from home at least one day a week. How and where we work is changing, and many office workers now have the option to work from home. For office and home workers alike, the workstation is central to our working life.

It is important to consider the risk of being in the same sitting position for long periods of time. The right workstation is critical for creating a safe and healthy work environment.

Better workstation ergonomics can benefit everyone and, in some cases, can help reduce the risk of temporary conditions becoming chronic permanent disabilities. Use these Top 10 Tips For A Comfortable Workstation.

Section 12: Course Ending :( Thank You For Joining Me!

Your Opinion Matters!

Please take a couple of minutes to answer these 10 short questions. Your answers help me to improve the course and tailor it to your specific needs.

Thank you!

Paula :)


Dear Posture Pupil,

Congratulations on completing this course! I hope you enjoyed it and see how simple it is to introduce short exercise routines into your work day to help you sit less and move more.

I could have made this course a lot longer and packed in a ton more information, but sometimes I think we all suffer from information overload. I wanted to make this course so ridiculously simply, that you could not fail. Those are the kinds of goals I like!

Remember, the more you incorporate movement into your daily lives the more energy you will begin to have throughout the day, the more upright and attractive you will feel (and others will notice) and the more success you will bring into your lives.

Thank you for joining me on the course and I look forward to meeting again. Stay in touch and do reach out if you need support. I mean that!

Yours in good posture and health,

Paula :)

Section 13: Bonus Material
New Course - Balance Exercise For Beginners

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Instructor Biography

Dr Paula Moore, Best Selling Author| Posture Expert |7 Million Youtube Views

I Fell In Love With Posture!

I've been teaching Udemy courses since September 2014, and in that short period of time, I've created 5 courses, thousands of happy students have enrolled, with more than 86, 5* reviews - wow!

People often ask me why I left a successful chiropractic practice, and I tell them that I was frustrated by the quick fix approach to health I found in private practice. I wanted to hand back control of health and that is exactly what I did. I took my posture tips and medical advice online and began making posture videos. Never did I imagine my posture videos would go viral, but they did!

I fell in love with posture and now, I'm a fully fledged Posture Doctor - that's what my pupils call me!

Best Selling Author

Paula is the best-selling author of The Posture Doctor and creator of a popular video blog on posture; and with over 5 million Youtube views, she is fast becoming the next big thing in online digital healthcare. Paula is a very popular keynote speaker who presents, Talks That Move You and has received international attention with interviews by the BBC and Breakfast Television, and is the 2012 winner of The Business Profile of the Year - London, UK.

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