7 Desk Stretches Every Office Worker Should Do
Sitting at a desk for hours tightens your hips, hunches your shoulders and stiffens your neck. A few simple stretches throughout the day counteract this — no gym clothes or leaving your desk required.
7 desk stretches to try
- Neck rolls and side stretches
- Shoulder rolls and squeezes
- Seated spinal twist
- Chest opener (clasp hands behind back)
- Wrist and forearm stretches
- Seated figure-four hip stretch
- Standing hip-flexor stretch
Do them regularly
The benefit comes from frequency, not duration. Aim to stretch for a minute or two every hour. Set a reminder if you tend to get absorbed in work and forget to move.
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Stand and walk too
Stretching helps, but nothing beats simply standing up and moving regularly. Take walking breaks, use a standing desk if possible, and treat prolonged sitting as the real problem to solve.
The takeaway
Do a few simple neck, shoulder, chest and hip stretches every hour, and stand and walk regularly. Small movement breaks keep you loose, comfortable and productive through the workday.
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