Stretches to Do at Work Every Day

If you feel tight or uneasy while working at a sedentary desk job, there are simple exercises you can perform without leaving your workspace that will help you feel more energized and healthier.

Work-related ailments are not confined to manufacturing or construction jobs. They can arise across many industries and settings, including offices. Studies indicate that repetitive tasks, poor posture, and prolonged static positions can lead to or worsen musculoskeletal problems.

Sitting in one pose while repeating the same motions is a hallmark of desk work. An analysis of occupational trends over the last five decades found that roughly 8 out of 10 American workers have largely sedentary jobs.

The routines we form at our desks, particularly while seated, can contribute to discomfort and health concerns such as:

• neck and shoulder ache
• weight gain
• musculoskeletal issues
• increased stress
• lower back soreness
• carpal tunnel syndrome

The encouraging news is that movement and stretching are habits you can develop. Start by setting an alarm to remind yourself to stand, walk briefly, or stretch. If time is tight, several stretches are feasible right at your desk. Scroll down for a how-to guide to ease those computer-related tensions.

Keep breathing steadily during each stretch and avoid holding your breath. With regular practice, your flexibility may improve. Never push beyond a comfortable range.

Arm stretches

Triceps stretch

1. Lift one arm and bend it so your hand moves toward the opposite side.
2. Use the other hand to draw the elbow toward your head.
3. Maintain the stretch for 10 to 30 seconds.
4. Switch and repeat on the other arm.

Overhead reach (latissimus stretch)

1. Raise both arms overhead.
2. Bend to the opposite side.
3. Hold for 10 to 30 seconds.
4. Perform the same on the opposite side.

Upper-body and arm reach

1. Interlace your fingers above your head with palms facing outward.
2. Press your arms upward, lengthening your torso.
3. Hold this position for 10 to 30 seconds.

Torso stretches

Chest (pectoral) stretch

1. Lock your hands behind your back.
2. Push the chest outward and lift the chin slightly.
3. Keep the stretch for 10 to 30 seconds.

Forward upper-back stretch

This move is sometimes called the rhomboid or upper-back stretch.

1. Clasp your hands in front and lower your head along with your arms.
2. Reach forward and hold for 10 to 30 seconds.

Torso twist (trunk rotation)

1. Keep both feet planted and pointing forward.
2. Rotate your upper body toward the arm resting on the back of your chair.
3. Hold for 10 to 30 seconds.
4. Do the same on the other side.

Tip: Breathe out as you move into the twist for a deeper stretch.

Leg and knee stretches

Hip and knee flexion

1. Pull one knee at a time toward your chest, hugging it in.
2. Hold for 10 to 30 seconds.
3. Alternate legs.

Seated hamstring stretch

1. While seated, extend one leg forward and rest your foot on another chair.
2. Hinge at the hips and lean toward the extended leg.
3. Maintain the stretch for 10 to 30 seconds.
4. Switch sides and repeat.

Do this one leg at a time; stretching both legs simultaneously while seated can strain your back.

Head and shoulder mobility

Shoulder shrug

1. Lift both shoulders up toward your ears simultaneously.
2. Release them and repeat 10 times in each direction.

Neck rolls

1. Relax and drop your head forward.
2. Slowly roll your head to one side and hold for about 10 seconds.
3. Repeat on the opposite side.
4. Return to neutral and lift your chin back to the starting spot.
5. Perform three rotations in each direction.

Upper trapezius stretch

1. Gently draw your head toward each shoulder until you sense a mild stretch.
2. Hold for 10 to 15 seconds.
3. Repeat once on each side.

Three yoga moves for tech neck

Did you know?

A workplace stretching review reported improvements in flexibility, posture, and stress relief. Additional research suggests brief, regular stretches at work may cut pain by as much as 72 percent. Some studies also indicate that short bouts of exercise during the workday can ease both physical and mental tension.

Although evidence on workplace stretching is still emerging, a recent paper found that taking breaks can reduce discomfort without harming productivity.

Additional ways to stay active

All the stretches listed above are beneficial. The main objective is to change positions throughout the day to prevent repetitive strain. According to The Harvard School of Public Health, even brief physical activity can lift your mood. You might find advantages from:

• standing while on calls or during lunch
• walking a few laps during short meetings
• standing up every hour and strolling around the workplace

Ask your supervisor or HR about ergonomic chairs and desks. You can also download StretchClock, a reminder app that pings you hourly to move. It even offers quick, no-sweat exercise videos if you can’t step away from your desk.