The last thing that anyone wants to deal with after a long day at work is pain and muscle tension. Besides sitting with good posture and taking regular breaks, doing stretches is one of the best ways to care for your body on the job. We’ve gathered a list of the most effective—and discreet—stretches that can keep you feeling well all day long.
The Benefits of Stretching at Work
Stretching at your desk is the secret to a comfortable, pain-free work day. It reduces tension in your muscles, boosts your circulation, and make you more productive, all while minimizing the pain and tiredness linked to long hours of desk work.
To get you started, here is a short video showing you how to do the first two moves on our list:
12 Easy Stretches You Can Do at Your Desk
Cat-Cow
The cat-cow is one of the best stretches out there for relieving a troubled back. It simultaneously stretches and strengthens your back muscles, and you can do it either sitting or standing. With your hands on your hips or clasped out in front of you, round your back, tucking your chin into your chest as you do so. Then, with your hands either still on your hips or clasped behind your back, arch your back and raise your chin towards the ceiling. Repeat this movement 10 to 15 times.
Twisting Core Stretch
This move stretches and strengthens your core. Sit on your chair with your hands clasped behind your head. Slowly twist your torso from one side to the other, keeping your hips firmly in place. Hold each rotation for 15 to 30 seconds.
Hamstring Stretch
To do this desk-friendly stretch, sit on the edge of your chair and stretch your legs out in front of you with your heels resting on the ground. Lean over to try to touch the toes of your right leg, keeping your back straight the entire time. You should feel this stretch in the back of your leg. Hold this position between 15 and 30 seconds, then switch sides.
Oblique Stretch
Sit on your chair with your back straight and your feet flat on the floor. Raise one arm above your head, then slowly lean towards the opposite side until you feel a stretch in the muscles on the side of your waist. Hold this position for 15 to 30 seconds, then switch sides.
Neck Stretch
This move helps relax and relieve tension in your neck. Bend your head towards the front, as if you were trying to touch your chest with your chin. Hold this position for 15 seconds, then lean your head towards the back, holding that pose for 15 seconds, too. Repeat the same motion, but leaning your head to the left and then the right.
Arm Stretch
Sitting on your chair with your feet flat on the grand, hold one arm out in front of you. Use your opposite hand to pull the lengthened arm towards your chest until you feel a stretch in your arm and shoulder. Hold this position for 15 to 30 seconds, then switch sides.
Wrist Stretch
If you’re looking for a way to wake up your wrists after a long day of typing, look no further. Hold one arm out in front of you while standing or sitting on your chair. Flip your hand so that it is vertical and the palm faces outwards. Use the other hand to gently pull the fingers of the first hand back towards your arm. Hold the stretch between 15 and 30 seconds, then repeat on the other hand.
Hip Stretch
Start this hip stretch out by sitting on the edge of your chair. Place one of your heels on the opposite knee so that it forms a 90° angle with the other leg. Lean forward, keeping your back straight, until you feel a stretch in the leg. Hold this position for 15 to 30 seconds before changing sides.
Quadriceps Stretch
Begin this quadricep stretch from a standing position, lightly touching your chair or desk for balance. Grasping your heel with your hand, slowly pull your foot towards your buttocks. You should feel a stretch in the front of your thigh. Hold this position for 15 to 30 seconds, then switch sides.
Abdominal Stretch
This core stretch can be done sitting or standing. Raise your arms above your head and lean backward to stretch your abdominal muscles. You can also lean sideways instead to stretch your obliques. Hold for 15 to 30 seconds.
Shoulder Stretch
Sit with your feet flat on the floor. Begin slowly moving your arms in a circle from the shoulder joint (not the elbow). Circle them towards the front first, then circle them towards the back. Do at least 10 circles in each direction to release tension in the shoulders and give your circulation a boost.
Back Stretch
Back pain is extremely common in people who work desk jobs. We recommend this stretch to help counteract and prevent it. Sit on your chair with your arms crossed against your chest, then turn your torso towards each side to stretch your back muscles. You can also lean forward and touch your toes as another way to stretch your back. Once again, hold this stretch for 15 to 30 seconds.
These exercises are both easy to do and excellent for managing pain and tension. Don’t forget, either, that sitting with good posture is a must if you want to feel your very best at work. If you want to learn more about how to improve your working posture, check out our article: Your Guide to Better Posture.
