Which exercises can help me practise better posture?

1

Practise better posture with comfortable movements for your shoulders, upper back and legs, rather than trying to hold yourself straight.

Can I do these movements in work clothes?

Yes, if your clothes allow free movement and your shoes give you steady footing. Skip floor work in a cramped office and choose a stable chair rather than balancing on a swivel seat.

Should I add hand weights straight away?

Start without extra load so you can judge the movements and your response. If you want to add resistance, ask for guidance when you have pain or a health condition that affects exercise.

What if I only have time for one movement?

Choose a comfortable movement that fits your space, then walk or change position when possible. There is no requirement to finish the whole circuit each time you leave the keyboard.

Do I need to feel a stretch for the routine to count?

No. A comfortable movement can be useful practice without a strong stretching sensation. Chasing a bigger sensation can make you push beyond a range you tolerate.