If you spend hours sitting at your desk, you’re not alone. Unfortunately, sitting for long periods can cause stiffness, back pain, and poor posture. The good news is – simple desk stretches can keep your body flexible, reduce pain, and improve focus. Here are 10 easy desk stretches you can do right now:
🙆♀️ 1. Neck Side Stretch
This stretch releases tension from your neck and shoulders.
How to Do:
Sit up straight, tilt your right ear towards your right shoulder, and hold for 15-20 seconds. Repeat on the other side.
🤲 2. Shoulder Roll
Great for loosening tight shoulders after long typing sessions.
How to Do:
Roll your shoulders forward 10 times, then roll them backwards 10 times.
🙆♂️ 3. Upper Back Stretch
Helps relieve tightness between your shoulder blades.
How to Do:
Clasp your hands together, extend your arms forward, and round your upper back while tucking your chin to your chest. Hold for 20 seconds.
🧍♀️ 4. Chest Opener Stretch
Counters the hunching position from sitting.
How to Do:
Stand, clasp your hands behind your back, straighten your arms, and lift your chest up while looking slightly upwards. Hold for 15-20 seconds.
🙎♂️ 5. Seated Spinal Twist
Relieves lower back stiffness.
How to Do:
Sit tall, place your right hand on your left knee, twist gently to the left while looking over your shoulder. Hold for 20 seconds and repeat on the other side.
🦵 6. Seated Figure Four Stretch
Opens tight hips from sitting all day.
How to Do:
Sit up straight, place your right ankle on your left knee, lean forward slightly keeping your back straight. Hold for 20-30 seconds and switch sides.
🙆♀️ 7. Side Body Stretch
Stretches your obliques and helps with spinal flexibility.
How to Do:
Raise your right arm overhead, lean to the left while keeping your hips grounded. Hold for 20 seconds and switch sides.
🦵 8. Seated Hamstring Stretch
Reduces tightness in the back of your thighs.
How to Do:
Sit at the edge of your chair, extend your right leg forward with heel on the floor, lean forward keeping your back straight until you feel the stretch. Hold for 20-30 seconds and switch sides.
🤸♀️ 9. Wrist and Finger Stretch
Important for people typing all day.
How to Do:
Extend your right arm forward, palm up, gently pull back your fingers with the left hand. Hold for 15-20 seconds and switch sides.
🪑 10. Seated Cat-Cow Stretch
Improves spinal mobility and posture.
How to Do:
Sit up tall, place hands on knees. Inhale, arch your back and look up (cow). Exhale, round your back and tuck chin to chest (cat). Repeat 10 times.
💡 Final Thoughts
Doing these simple desk stretches every 1-2 hours can relieve stiffness, improve posture, and energise your mind for better productivity. Remember, your body is designed to move – even small stretches make a big difference.
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