Even with the most perfectly adjusted ergonomic chair, the human body simply wasn't designed to remain stationary for eight hours a day. Prolonged sitting leads to tight hip flexors, rounded shoulders, weakened glutes, and a host of muscular imbalances that contribute to chronic pain and reduced mobility. The solution isn't complicated: regular movement and targeted stretching throughout your workday can dramatically reduce these negative effects.
The following ten stretches can be performed right at your desk, require no special equipment, and take just a few minutes. Aim to do at least a few of these every hour, and run through the complete routine at least twice during your workday—perhaps mid-morning and mid-afternoon.
Consistency matters more than duration. Brief stretching breaks every 30-60 minutes provide more benefit than one long session at the end of the day. Set a timer if needed—your body will thank you.
Upper Body Stretches
1. Neck Rolls and Tilts
Hours of looking at screens creates significant tension in the neck muscles. This simple stretch releases that tension and improves range of motion.
How to do it: Sit tall with your shoulders relaxed. Slowly drop your right ear toward your right shoulder, feeling a stretch along the left side of your neck. Hold for 15-20 seconds. Return to centre, then repeat on the left side. Next, slowly roll your head in a half-circle from one shoulder to the other (front only—don't roll your head backward). Perform 3-5 slow rolls in each direction.
Never force your neck beyond its comfortable range of motion or roll your head backward, as this can compress cervical vertebrae. These should be gentle, controlled movements.
2. Chest Opener
Sitting at a desk naturally rounds your shoulders forward, tightening chest muscles and weakening upper back muscles. This stretch counteracts that posture.
How to do it: Stand up and clasp your hands behind your back. Straighten your arms and gently lift them while squeezing your shoulder blades together. Lift your chin slightly and push your chest forward. Hold for 20-30 seconds while breathing deeply. You should feel a stretch across your chest and the front of your shoulders.
3. Shoulder Shrugs and Rolls
Tension accumulates in the trapezius muscles connecting your shoulders to your neck, especially if you tend to hunch while typing.
How to do it: Inhale and raise your shoulders up toward your ears, holding the tension for 3-5 seconds. Exhale and drop your shoulders completely, letting them relax fully. Repeat 5 times. Then, roll your shoulders backward in large circles 10 times, followed by 10 forward rolls. Focus on making the circles as large as possible.
4. Upper Back Stretch
This targets the rhomboids and middle trapezius muscles that become overstretched and weak from hunching.
How to do it: Extend your arms straight in front of you at shoulder height. Clasp your hands together and round your upper back, pushing your hands forward while pulling your shoulder blades apart. Imagine you're hugging a large beach ball. Drop your chin toward your chest. Hold for 20-30 seconds, breathing into the stretch between your shoulder blades.
Arm and Wrist Stretches
5. Wrist Flexor and Extensor Stretch
Keyboard and mouse work puts repetitive strain on forearm muscles and tendons, potentially leading to conditions like carpal tunnel syndrome. Regular stretching helps prevent these issues.
How to do it: Extend your right arm straight in front of you, palm facing up. Using your left hand, gently pull your fingers down and back toward your body until you feel a stretch in your inner forearm. Hold for 15-20 seconds. Then flip your hand so the palm faces down and gently push your fingers down and toward your body, stretching the outer forearm. Hold for 15-20 seconds. Repeat on the other arm.
If you experience any tingling, numbness, or sharp pain during wrist stretches, stop immediately. These could indicate an existing condition that requires professional attention.
6. Prayer Stretch
Another excellent stretch for the wrists and forearms that's easy to do discreetly at your desk.
How to do it: Press your palms together in front of your chest in a prayer position, fingers pointing up. Keeping your palms pressed together, slowly lower your hands toward your waist until you feel a stretch in your wrists and forearms. Hold for 20-30 seconds. Then flip your hands so fingers point down and press the backs of your hands together, raising them toward chest height. Hold for 20-30 seconds.
Lower Body Stretches
7. Seated Hip Flexor Stretch
Sitting shortens and tightens your hip flexors—the muscles at the front of your hips. Tight hip flexors pull on your pelvis, contributing to lower back pain and poor posture.
How to do it: Sit at the edge of your chair with your right foot flat on the floor. Slide your left leg backward, extending it behind you with your knee pointing toward the floor. Keep your torso upright and gently push your hips forward until you feel a stretch at the front of your left hip. Hold for 30 seconds, then switch sides. For a deeper stretch, stand up and perform a lunge stretch instead.
8. Seated Figure-Four Stretch
This stretch targets the piriformis and other deep hip rotator muscles that become tight from sitting, often contributing to sciatic discomfort.
How to do it: Sit upright with both feet flat on the floor. Cross your right ankle over your left knee, flexing your right foot slightly. Keeping your back straight, gently lean forward from your hips until you feel a stretch deep in your right buttock. Use your right hand to gently press your right knee down if needed. Hold for 30 seconds, then switch sides.
9. Seated Spinal Twist
Spinal rotation is often neglected in daily activities, leading to stiffness. This gentle twist maintains spinal mobility and stretches the muscles along your back.
How to do it: Sit upright with your feet flat on the floor. Place your right hand on the outside of your left knee. Place your left hand on the armrest or back of your chair. Inhale and lengthen your spine, then exhale and gently rotate your torso to the left, looking over your left shoulder. Hold for 20-30 seconds, breathing deeply. Return to centre and repeat on the other side.
10. Standing Calf Raise and Stretch
Sitting all day reduces blood flow to your lower legs. This combination movement pumps blood back up toward your heart and stretches your calf muscles.
How to do it: Stand behind your chair, using the backrest for balance. Rise up onto your toes, squeezing your calf muscles at the top. Lower slowly. Repeat 15-20 times. Then, step your right foot back about 60cm, keeping it flat on the floor. Bend your left knee while keeping your right leg straight, pressing your right heel into the floor. You should feel a stretch in your right calf. Hold for 30 seconds, then switch legs.
In addition to these stretches, try to stand up and walk around for at least 2-3 minutes every hour. Even a brief walk to the kitchen or bathroom helps counteract the metabolic slowdown caused by prolonged sitting.
Creating Your Stretching Routine
You don't need to do all ten stretches every time. Create a rotation that targets different areas throughout the day:
- Morning: Neck rolls, chest opener, hip flexor stretch
- Mid-morning: Wrist stretches, spinal twist, shoulder rolls
- After lunch: Full routine (helps with post-meal energy dip)
- Afternoon: Figure-four stretch, upper back stretch, calf raises
- End of day: Full routine before leaving your desk
Set reminders on your phone or computer until stretching becomes habitual. Many people find it helpful to link stretches to existing habits—stretch every time you finish a meeting, every time you send an email, or every time you refill your water glass.
Combined with a properly adjusted chair and an ergonomic workspace setup, regular stretching forms the foundation of a healthy office routine. Your body is designed to move—these stretches simply give it the opportunity to do what it does best.