stretches at your desk

Stretch breaks are important for people whose jobs require them to sit at a desk for hours on end! Hunching over a computer screen can result in back, neck, shoulder, and even leg pain. Taking a few minutes out of your day to do some stretches at your desk (while not even having to leave your chair!) can relieve stress, make you feel better, and increase your motivation. Check out a few of our favorites!

Seated Spinal Twist

 Tension in your back is common when you’re sitting at a desk all day. To relieve some of that tension, try this a few times a day! This stretch also improves flexibility of the spine!

Sit up straight, place your feet on the ground, and your hands on the arms or back of your chair. Start by twisting as far as you can (comfortably!) to the right. Hold this position for three to five breaths and exhale as you unwind. Repeat on the left side.

Open Chest Stretch

Sitting stationary can also cause a tight chest and shoulders.

Interlock your fingers behind you and place your arms on the top of your chair’s backrest. While doing this, point your chin down towards your chest. Hold this pose for 8-10 seconds. Repeating this a few times a day will help relieve tension in your chest, shoulders, and neck!

Cat-Cow Stretch

This is a seated combination of both the cat and cow stretch, done to relieve general tightness in your back and upper torso.

Make sure that both of your feet are flat on the floor with your hands resting on your knees. While inhaling, arch your back while aiming your chin toward the ceiling. Then while exhaling, round your back and drop your head to your chest. Repeat this 3-5 times.

Neck Rolls

Rounding your shoulders while leaning over your keyboard can cause a strain on your neck and shoulders.

Now and then, sit up straight in your chair with your feet flat on the floor. Lower your chin toward your chest and lean your right ear to the right shoulder. Hold this for 8-10 seconds and switch to the other side.

The Elbow Pump

This one is great for stiff shoulders!

By raising your arms over your head, touch your shoulder blade with one hand while grabbing the opposite elbow with the other on top pulling it towards the shoulder blade you’re touching. Hold this for 8-10 seconds and repeat with opposite hands.

We hope these stretches bring a little improvement to your work day! To find more, check out this great list of 17 stretches you can do at your desk from Officevibe here.