Brügger’s Relief (Postural Reset Exercise)

A simple way to reverse the effects of slouching and help with “rounded shoulders”

Brügger’s Relief — Quick Guide

• Best for: Desk-related pain, poor posture, upper back and neck tension

• Reps: 10–20 second holds, 3–5 repetitions

• Frequency: 2–4x daily

• Difficulty: Easy

• Time: 1–2 minutes

This exercise is most helpful if you spend long periods sitting, especially in a slouched or forward position. 

LINK EXERCISE VIDEO

WHEN TO BE CAUTIOUS

You may want to modify or avoid this if:

• The movement causes sharp pain in the shoulders or upper back

• You feel nerve-type symptoms into the arms (see cervical radiculopathy/disc bulge)

• You cannot comfortably bring your shoulders back

If unsure, seek professional advice.

WHAT THIS EXERCISE IS REALLY DOING

Brügger’s Relief isn’t about “fixing posture.”

It’s about temporarily resetting your body after it’s been stuck in one position for too long.

A useful way to think about it:

Your body adapts to whatever position you spend the most time in.

If that’s sitting and slouching, your muscles start to tighten in that shape.

This exercise does the opposite.

It gently pulls you out of that position and reminds your body what a more open, supported posture feels like.

Think of it like hitting a reset button.

Not a permanent fix—but something that stops tension from building up.

In clinic, I use this when:

• Someone feels stiff or tight after sitting

• Pain builds gradually through the day

• They have rounded shoulders

A NOTE ON ROUNDED SHOULDERS

A lot of people worry about having “rounded shoulders”. In some cases, rounded shoulders are partly down to natural shape—especially if the spine is more curved (Hyperkyphosis LINK). 

That’s not something you’ve done wrong, and it may not completely change.

This exercise helps reduce tension, improve comfort, and prevent things from gradually worsening—rather than trying to “fix” it. 

WHEN THIS TENDS TO WORK BEST

This exercise is most useful in the following situations:

• Desk-based work: Long periods at a computer or laptop

• Postural fatigue: When discomfort builds over time rather than suddenly

• Upper back and neck tension: Especially linked to slouching

HOW TO DO THE EXERCISE

Follow these steps:

1. Sit or stand upright
2. Gently straighten your upper back
3. Let your shoulders roll slightly back and down
4. With your elbows by your side, rotate your hands so your thumbs are pointing outwards
5. Open your chest without forcing it 
6. Let your neck stay relaxed with your chin slightly tucked in
7. Hold the position while breathing normally

3 images demonstrating the exercise

The movement should feel easy and controlled—not forced or held rigidly.

HOW LONG SHOULD YOU HOLD IT?

Start with:

• 10–20 second holds

• 3–5 repetitions

• 2–4 times per day

For people who are sitting for prolonged periods, I recommend doing this exercise every 45 minutes if possible.

WHAT YOU SHOULD NOTICE

• A feeling of opening through the chest and shoulders

• Reduced tension in the neck and upper back

• Easier, more upright posture afterwards

WHAT YOU SHOULD AVOID FEELING

• Pinching in the shoulders

• Strain in the neck

• Forced or exaggerated positioning

COMMON ERRORS

Try not to:

• Overcorrect and force your chest up

• Pull your arms too far back

• Hold your breath

• Turn it into a stiff, unnatural posture

CLINIC TIP

Most people try to “sit up straight” by forcing themselves into position.

That usually just creates tension.

Instead, think:

“Gently open, don’t force.”

KEY INSIGHT

This isn’t about perfect posture.

It’s about breaking up long periods of poor posture before they build into pain.

When this exercise is used at the right time, people often notice quick relief.

I’ve had plenty of patients who feel tight and restricted after sitting—but after a few rounds of this, things feel looser and easier again.

That’s usually a sign that posture and sustained positioning are driving their symptoms.

WHEN TO USE THIS EXERCISE

This exercise works particularly well:

• After 30–60 minutes of sitting

• During breaks from desk work

• When your neck or upper back starts to feel tight

If you feel looser or more comfortable afterwards, that’s a good sign it’s helping.

HOW THIS FITS INTO YOUR RECOVERY PLAN

This is a reset-based exercise.

It helps:

• Reduce accumulated tension

• Improve tolerance to sitting

• Prevent stiffness building throughout the day

From here, you may want to combine it with:

• Cat/Cow exercise LINK

• Floor Angel exercise LINK

• Chin tuck exercise LINK