9 Simple Stretches to Do at Your Desk 

In one way or another, modern life often involves long periods sitting down – and, for many of us, that’s behind a desk. 

If you work in an office, from home, or are doing anything that requires a computer, chances are you’re spending several hours per day sitting down. 

So much sedentary time has led to many health issues: including back pain, poor posture, tight muscles, and impacted metabolic health1. But positively, it’s also sparked a wave of awareness around the advantages of low-impact workouts, standing desks, and the importance of staying mobile and limber while at work. Here, we’re talking about office stretches – a range of neck, back, and calf exercises to help offset the inertia of a day behind a desk. 

Below, we’re unpacking our top nine desk stretches you can do to stay active with FS8 – even when you’re in the office, rather than the studio! 

The benefits of desk stretches  

Desk stretches can elevate your health and prevent the negative effects of sitting for long periods. Read on to explore the benefits of stretches for sitting all day. 

Improved posture 

Back and neck stretches for office workers can help realign your spine, open your chest, and engage muscles that may have been weakened by prolonged sitting. 

Increased blood flow 

Performing office stretches gets your blood pumping, helping to reduce fatigue and boost your energy. Your stretches only need to be light to increase blood flow, so be careful not to overstretch – and risk injuring yourself in the process. 

Enhanced flexibility and range of motion 

Stretching for as little as 10 minutes per day can result in a significant uplift in your flexibility and range of motion2. By taking daily breaks to perform desk exercises for office workers – or by learning how to improve flexibility with yoga and pilates – you’ll become more comfortable in performing daily activities. 

Stress relief 

Taking on a challenging task at work? Stress–relieving exercises are a fantastic way to relax your mind and body, reduce fatigue and help you refocus. Rather than pushing through stress, a few mindful desk stretches allow you take a quick break, reset your muscles, and return to your desk with renewed clarity. 

Injury prevention 

Regular stretching at your desk can prevent multiple types of injury, including:  

• Overuse injuries, such as carpal tunnel syndrome or tendonitis 

• Underuse injuries – these usually result from performing explosive activities, such as sports or high-intensity exercise, with weakened muscles. For extra support, we recommend warming up to level up your workouts and prevent injury. 

9 desk stretches for sitting all day 

Below, we’ve listed nine of the best stretches to do at your desk to boost your productivity, focus and mobility while at work. (And to keep your muscles light, limber, and ready to take on the evening’s FS8 class!) 

1. Seated neck stretch 

Quickly relieving tension, the seated neck stretch is one of most-used back and neck stretches for office workers.  

To perform the seated neck stretch: 

1. Sit up straight on a chair, with your feet flat on the floor. 
2. Slowly tilt your head toward one shoulder. 
3. For a deeper stretch, you can take your hand (of the side your head is tilted) and gently press your head further into the stretch.  
4. Hold the stretch for 15 to 30 seconds and repeat on the other side. 

2. Shoulder shrugs 

Shoulder shrugs are one of the simplest neck stretches for office workers, particularly when it comes to reducing tension in your shoulder and neck. Many FS8 workouts incorporate shoulder shrugs: both as part of the warmup to prepare you for a class, and to help strengthen your upper trapezius muscles. 

To perform shoulder shrugs:  

1. Stand up straight, with your feet shoulder-width apart and your arms relaxed by your sides. 
2. Raise your shoulders towards your ears as you think about engaging your shoulder blades. 
3. Once your shoulders are as high as they can go (while remaining comfortable), hold the position for one to two seconds. 
4. Slowly lower your shoulders to their resting position. 
5. Repeat this movement 10 to 15 times. 

3. Seated forward fold 

The seated forward fold is found in various types of yoga, and is a useful desk stretch for improving flexibility in your hamstring, lower back and hips. 

To perform the seated forward fold: 

1. Sit on the floor with your legs straight in front of you, and your feet pointing upwards. 
2. Exhale and slowly fold forward at your hips, keeping your spine long. 
3. Reach forward, trying to place your hands on your feet, ankles, or legs (whatever you’re comfortable with). 
4. Hold the stretch for 15 to 30 seconds, breathing deeply throughout. 

4. Seated spinal twist 

Office stretches like the seated spinal twist focus on enhancing your spine and hip mobility, as supporting these areas is vital for maintaining good posture. 

To perform the seated spinal twist: 

1. Sit on the floor with your legs extended in front of you and your feet pointing up. 
2. Bend your left knee and place your left foot on the ground, outside your right thigh. The angle of your left knee should be pointing upwards, and your left heel should be by your hip. 
3. Inhale and twist your torso to the left, placing your left hand behind you for support, and your right hand on the ground next to your left thigh. 
4. Hold this pose for 10 seconds, then repeat on the other side. 

5. Wrist and forearm stretch 

One of the simplest stretches for sitting all day, the wrist and forearm stretch alleviates tension in your wrist and forearm. 

To perform the wrist and forearm stretch: 

1. Bring your arm straight out in front of you, with your palm facing up. 
2. With your other hand, gently pull your fingers toward your torso, while keeping your arm straight. 
3. Hold this stretch for 20 to 30 seconds and repeat on your other hand. 
4. Repeat in the opposite direction – placing your palm down and using your opposite hand to press the back of your extended hand toward your body. 
5. Hold this stretch for 20 to 30 seconds and repeat on your other hand. 

6. Seated chest opener 

A fantastic office stretch for bettering your posture and opening your upper torso. To get more wellbeing benefits from this exercise (and others in this list), find out how to master pilates breathing techniques in tandem with the movements. 

To perform the seated chest opener: 

1. Sit up straight on the floor with your legs crossed. 
2. Reach both arms behind your back and interlace your fingers together. (If you can’t do this, push your hands together instead.) 
3. Straighten your arms and pull your hands toward the floor. 
4. Softly pull your hands back and slightly lift your chest up until you feel a comfortable stretch. 
5. Hold this position for 20 to 30 seconds and breathe deeply. 

7. Seated calf stretch 

There’s a variety of calf exercises you can do at your desk, and the seated calf stretch – which increases lower leg flexibility and eases tightness – is our favorite. 

To perform the seated calf stretch: 

1. Sit down with your legs straight out in front of you. 
2. Bend one leg, so that one foot is flat on the floor. Keep your other leg straight. 
3. Loop a towel or resistance band around your outstretched foot and gently pull it toward you. 
4. Hold the stretch for 20 to 30 seconds and repeat on your other leg. 

8. Seated hamstring stretch 

This stretch keeps your hamstrings relaxed, improves your hips’ range of motion and supports lower back health. Try it during your lunch break or as a cool down exercise after a workout. 

To perform the seated hamstring stretch: 

1. Sit on the floor with your legs extended in front of you. 
2. Bend one leg, bringing your foot towards your inner thigh. Keep your other leg extended. 
3. Reach for the toes of your extended foot, using your hips to gently lean forward.  
4. Once you feel a slight stretch, hold it for 20 to 30 seconds and repeat on the other side. 

9. Seated upper back stretch 

One of the most effective back stretches you can do at your desk, the seated upper back stretch helps reduce tension in your upper spine and shoulders. 

To perform the seated upper back stretch: 

1. Sit up straight in a chair. 
2. Interlace your fingers and extend your arms out in front of you. 
3. While keeping your arms extended, slowly round your upper back and tuck in your core. 
4. To deepen the stretch, push your arms out slightly further; your head will naturally tuck inwards as you increase the stretch. 
5. Hold the stretch for 20 to 30 seconds. 

To keep your body and mind happy, take a few minutes out of each day to run through these desk stretches. For more information on how stretching can support your body, learn about the benefits of yoga for back pain. 

Sources:

1 https://pmc.ncbi.nlm.nih.gov/articles/PMC3404815/ 

2 https://pmc.ncbi.nlm.nih.gov/articles/PMC10124737/