Stretches for Desk Workers

Woman stretching at desk

Whether you’re still working from home or going back to the office, chances are you’re sitting at a desk for most of the day. We’ve laid out some important stretches that you can do to keep your blood pumping, reduce pain, and improve posture.

Stretch Tip #1: Shoulders and Neck:

For the shoulders, reach your arms behind you, interlock your fingers, and lift your arms up. Be sure not to crane your neck while doing this.

For the neck, try a slow head roll. Start on one side, slowly roll your head to the other side, and hold it in place for 10 seconds. Then, repeat in the other direction.

Stretch Tip #2:

Hips: Kneel on the floor while holding your torso straight. Then, pick up one leg and place your foot flat on the floor, ensuring your knee is right above your ankle. Make sure your hips stay aligned as you move your torso forward, allowing your knee to glide forward as well. Hold this position for 30 seconds before switching legs.

Stretch Tip #3:

Legs: While standing, grab one of your ankles and pull it toward your buttock while ensuring you maintain an upright posture. Hold this stretch for 30 seconds, then switch legs.

To stretch your hamstrings, stay seated at your desk chair. Extend one leg out, then reach toward your toes. Hold this stretch for 10 to 20 seconds and then repeat on the other side.

Stretch Tip #4:

Back and Spine: Lie on the floor and draw both knees into your chest. From here, you can rock and massage your back. You can also extend one leg out while keeping the other hugged in. Slowly guide your hugged in knee across your center line toward the floor. Repeat on the other side.

Now that you’ve got these stretches in your pocket, try to take some time throughout the workday to stretch.

Sources: Healthline, Mayo Clinic,

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