5 Desk Stretches to Relieve Tension and Improve Posture
Quick exercises you can do at your workstation to combat stiffness and fatigue.
Marcus Lee
Physical Therapist
Why Desk Stretches Matter
Sitting for prolonged periods can lead to:
- Tight hip flexors and hamstrings
- Rounded shoulders and forward head posture
- Lower back pain
- Reduced circulation
These simple stretches counteract those effects and can be done in business attire.
Pro Tip:
Set a reminder to do these stretches every 60-90 minutes. Even 30 seconds per stretch makes a difference.
The 5 Essential Desk Stretches
1. Seated Spinal Twist
Targets: Spine, shoulders, hips
How to: Sit tall, place right hand on left knee and left hand behind you. Gently twist to look over left shoulder. Hold 15-20 seconds, then switch sides.
2. Neck Side Stretch
Targets: Neck and shoulder tension
How to: Sit tall, gently tilt right ear toward right shoulder. For deeper stretch, place right hand on left side of head. Hold 15 seconds per side.
3. Wrist and Forearm Release
Targets: Typing tension
How to: Extend right arm with palm up. Use left hand to gently pull fingers back. Then flip palm down and pull fingers toward you. Hold each 10 seconds.
4. Seated Forward Fold
Targets: Hamstrings, lower back
How to: Scoot forward in chair, feet flat. Hinge at hips to lower chest toward thighs. Let arms dangle. Hold 20 seconds.
5. Chest Opener
Targets: Rounded shoulders
How to: Clasp hands behind back, straighten arms and lift slightly while squeezing shoulder blades together. Hold 15 seconds.
Making It a Habit
Try the "3-3-3 method":
- 3 stretches every 3 hours for 3 minutes each
- Pair with water breaks or after meetings
- Enlist coworkers to join you for accountability
