Stretches to Do at Work

If you’re feeling tight in the shoulders as you look over that report in your office, your muscles could use a stretch! Here are some easy examples of ones you can do sitting right at your desk. 

When you’re sitting at your desk, your muscles can be compressed—the lower back pressing into your chair, for example. Here are simple exercises you can do to help you relax and ease the tension in your muscles. It’s a great way to take quick break if you can’t get away from your desk for a short walk or a quick workout.


Sitting at your desk, bring your hands overhead, interlace the fingers, and actively arch your back. Feel the muscles in the back contract, feel the abs and chest stretch. Release. Repeat several times.


Hold one hand out in front of the body at shoulder height, palm down. Use the other hand to push the back of the hand down, pushing the palm down towards the body. Return to the starting position. Now pull the hand up, bringing the back of your hand towards you. Hold each position for 10 to 30 seconds.


Sit with your hands on your desk and round your back, forming the letter “C” with your spine. Engage your abdominal muscles. Arch your back, opening up your chest, pulling your shoulder blades back and together.


Seated, extend one leg and place one foot in front of you. Slowly point and then flex the foot. Repeat to strengthen the shin while the calf relaxes. Switch legs.

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