5 Easy Stretches You Can Do at Your Desk to Relieve Tension

If you work at a desk or sit for extended periods of time without getting up and moving around, you may have noticed how tight and sore your body can get over the course of the week. You may experience back pain, neck strain, or worse.

Here are 5 great stretches you can do at your desk to combat the effects of a desk job. (Great to do even if you don’t work at a desk!)

Cervical Anchor:

This stretch will help increase your neck mobility. Sit with your back straight, looking forward, and one arm anchored to your chair. With your other arm, reach for the top, back part of your head on the side of your anchored arm. Allow the weight of your hand that is on your head to stretch your lateral neck muscles. Hold for 20 seconds, and repeat on opposite side. This stretch should be performed at least two times a day.

Upper Back Stretch:

This will help stretch your upper back muscles. Stand up with your arms straight out at chest height. Keep arms fully extended with elbows straight. Cross your forearms and interlock your hands with both thumbs facing down. Slowly reach forward and lower your head while stretching your arms in front of you. You should feel a stretch between your shoulder blades. Hold for 20 seconds, performing two times daily.

Brugger’s Relief:

This will help relieve upper back and neck pain while strengthening your upper back. Sit straight, looking forward, on the edge of a chair with your legs apart at a 45-degree angle. Roll your shoulders back and twist your arms out, with your palms facing upwards. Hold the position for at least 20 seconds. Perform at least twice a day.

Seated Figure 4:

This stretch will help increase your hip flexibility and stretch the gluteal muscles. Sit with good posture (back straight toward the edge of your seat, and a slight downgrade to your thighs). Start with one leg and cross it over the other, resting your ankle on your knee. There are three actions to this stretch: straightforward, lean to the right, and lean to the left. In each of these positions, you need to bend at the waist (lowering your torso toward your legs). Do not bounce. Perform at least twice daily, for at least 20 seconds each stretch for each leg.

Seated Twist:

This will help stretch the truck and lower back muscles. Sit on the floor, or any flat surface, with your back straight. Bend one knee and cross that leg over your flat knee. Use your arm to press against your knee as you rotate your trunk and stretch your back. Hold for 20 seconds, rotate to other side, and hold for another 20 seconds. Repeat this process for your other knee.

Incorporate Seated Stretches Into Your Daily Routine – Start Today

Dr. Renn recommends to everyone that you sit no longer than 30 minutes at the time. In addition to the above stretches, it is a good idea to get up and walk around the office for 2-3 minutes every 30 minutes and then do some stretches or alternate between sitting and standing workstations.

These stretches are not meant to replace exercising but are recommended to be included in your daily routine. Doing each stretch at least twice a day can help alleviate tightness and soreness in your body and reduce the likelihood of back and neck pain.

If incorporating these stretches into your daily routine is not be easy at first, you might find t helpful to set the alarm on your phone to remind you and try our habit changer worksheet.