9 Desk Stretches You Can Do At Work

Do your shoulders hurt because of work?

You aren’t alone. Many people also have stiff limbs and wrists because they spend hours stuck at their tiny little office desks at work.

Sitting for too long can tighten up your muscles, which can lead to hunching and tight hip flexors. Your mobility can be affected in the long run if you don’t do anything about it. For example, you might feel too tired and stiff to exercise, so that can lead to obesity as the fats accumulate in your glute and belly.

That’s why, I’ve decided to compile a list of stretches that can help office workers—like you—alleviate the pain and take care of your health and wellness!

Don’t worry, you can easily do these stretches from your desk if you’re worried about your boss seeing you stretch in the workplace. On the flip side, though, you can also do these stretches while standing—get that blood pumping through your body!

Alright, I know you’re here for the meat of this article, so I’ll cut to the chase.

Here are 9 simple stretches to try that can increase your flexibility and relieve the aches in your shoulders, upper backs, and legs.

9 Office Stretches (You Can Do Them While Working From Home Too)

1) Neck Rolls

This screams sweet, sweet relief for those sore necks and shoulders from sitting at a desk all day.

1. While seated, close your eyes and take a deep breath.
2. Let your head loll to your left shoulder, then exhale.
3. Gently roll your head forward, into your chest, then bring it upward to the right shoulder.
4. Imagine your head is a pendulum swinging from ear to ear.
5. Take the time to indulge in the feeling of tension leaving your neck.
6. Repeat 3 to 4 more times, or until your neck feels light again.

2) Neck Stretches

Say thank you to your necks for supporting your head dutifully! Doing this at least once a day can help alleviate and leverage neck pain.

1. Take a deep breath as you look straight ahead.
2. Exhale as you turn your head to the left.
3. Turn back to the front, then repeat the steps as your turn your head to the other side.
4. Repeat this evenly on each side for about 2-3 times.

3) Eagle Arms

This yoga pose is aimed at those stiff shoulders of yours, removing tightness in them and increasing your range of motion.

1. Sit with your back straight, then bring your arms in front of you.
2. Cross one arm over the other, then raise your forearms, bending your arms.
3. Try to clasp your hands together, but it’s no problem if you can’t place your palms flat against each other.
4. Bring your elbows upwards while keeping your shoulders down.
5. Hold this position for about 10 to 15 seconds.
6. Return back to normal and cross the other arm over this time, repeating the steps.

4) Arm Raises

This stretches your shoulders and your upper back—I know they’re sore.

1. Raise both of your arms up in the air and clasp your hands together.
2. Bend your arms and your hands should fall behind your back.
3. Inhale as you look up, pushing your chest forward.
4. Hold this position for 10 to 20 seconds.

5) Overhead Triceps Stretches

This one will be sure to relax the muscles in your arm and your shoulders.

1. While sitting down, make sure your back is straight as you roll your shoulders a couple of times to loosen up.
2. Raise your left arm up and over your head, then bend your arms so your hand falls to your back.
3. Use your other hand to hold onto your left arm, and gently push downward.
4. Hold this position for 20 to 30 seconds.
5. Switch arms and repeat this alternately on each side an equal number of times.

6) Sitting Down Cat-Cow

Although this pose is usually done on all fours, there’s no reason to limit yourself. You can do it while sitting down, too. This helps to relax your chest and shoulders that may have grown stiff from a sedentary lifestyle.

1. Place your hands on your knees and push your chest forward, tilting your head backward. Keep your toes and heel flat on the ground.
2. Then invert the pose by rounding your spine and having your head bend forward. You should be looking at your belly. You will feel a stretch as you do so.
3. Repeat as many times as you need, but the standard amount is around 4 to 5 reps.

7) Sitting Down Back Twist

This one is another way you can show some love for your spine and spinal cord and reduce upper and lower back pain! It is also said that doing this can boost your metabolism, cardiovascular health, and internal organs.

1. Place your left hand on your right knee, and your right hand on the armrest of your chair.
2. Inhale, and twist towards the opposite direction! Turn to your right and you’ll feel the stretch in your back and torso.
3. Hold this position for 10 to 20 seconds before turning back to the front slowly.
4. Repeat this on the other side (the left side), and do it another 5 to 6 times, alternating between each twist.

8) Seated Figure Four

Just like Cat-Cow, this stretch is usually done on the floor, but since space is limited and the floor is dirty so you can’t lie flat on the floor, you can do it while sitting down too. It may not be as effective as a standing pigeon pose, but we’re make do with what we have.

1. Making sure your back is straight, bring your left leg up, folding so your ankle rests on your other thigh.
2. Roll your hips and push your chest forward, keeping your ankle flexed.
3. Hold this position for 8 seconds.
4. Switch legs and repeat an equal number of times as needed.

9) Seated Leg Raise-and-Flex

When you can’t do the seated forward fold, you can try to do this stretch. It targets your hamstrings and your calves.

1. While sitting down, bring one leg (your right leg) up to your chest. Flex and straighten your other leg as best as you can.
2. Hold this position for 5 to 8 seconds.
3. Repeat this on the opposite side.

Other Ways To Move Around Your Office

Of course, doing these stretches alone isn’t going to be enough to rid you of your pain completely.

If you want to feel better in your body, here’s a few tips you can try to do to fix poor posture each day from staring at the computer for long hours.

• Get up and move around from your work space every now and then—maybe take a quick bathroom break, or a snack break.
• Stand up when answering the phone or having your lunch to avoid prolonged sitting.
• Get an ergonomic standing desk that’ll allow you to stand or sit according to your needs because you need to make your body work.

Too Long; Didn’t Read

To summarize everything you’ve read thus far, you’ve learned 9 ways you can stretch your sore, achy limbs while sitting at your desk throughout the day.

Take care of your body—it’s supported you all this while, and it’ll dutifully continue to do so!

Aim to stretch for 30 seconds every hour to help you avoid developing tech neck as well as other aches and pains from sitting in your chair for long periods of time. That way, you can be more flexible and reduce body pain associated with sitting.

You can also try to get advice from a registered yoga teacher for simple stretches you can do while sitting down.