Simple Desk Stretches

You have probably heard by now that sitting for too long is bad for your health and regular movement is recommended by health experts. But, what if you have a deadline to meet or boardroom meeting to attend and need to keep seated?

Let us introduce you to desk stretches. Stretching is a quick and easy way to maintain good posture and decrease back, neck and other muscular pain, that can occur from lack of movement. It also helps with injuries caused by too much of the same repetitive movements.

Here are some stretches you can do at your desk, we recommend a stretch every hour. 

  1. The torso twist: Release that middle back section and open up the chest and shoulders with this wonderful twist. Seated on your chair, twist your upper body to the right-hand side as far as you can go without moving your glutes or legs on the chair. Maintaining an upright posture, grab onto the back of the chair to go deeper into the stretch and hold for 5 deep breaths. Repeat on the other side.

  2. The calves and hamstring stretch: Seated on the edge of your chair, bring one leg out in front of you and let the whole-body fold forward without curling the back too much, reaching towards your big toe, let the hand fall where it lands, ankle, foot or toe, breathe and hold, going deeper each breath. Repeat on the other side.

  3. Stretches for shoulders and Lats: Standing or seated, reach one arm up above your head towards the roof, bend at the elbow and let the other arm reach over and push down on the bent elbow, your hand should be reaching down the middle of your back, stretching the shoulders and side, upper back muscles. Breathe deeply and repeat a few times each side.

  4. Shoulder rolls: They may seem simple, but before you begin your day the desk, doing 10 rotations one way and 10 the other can significantly help to increase your overall mobility and reduce stiffness over time.

  5. Neck tension release: Place the left hand onto the right ear and pull the neck gently to the left side and down, hold for 3-4 breaths to release any tension or pain. Repeat on the other side.

  6. The back and chest opener: Interlace the fingers in front of the body, push your hands up towards the ceiling and then bend back slightly as you look up and breathe, release down slowly and repeat. This is beneficial for both the upper back, lower back and chest.

  7. Desk cobra: Place the hands on the desk, open the chest to the sky as you inhale, lifting your head and neck and looking between the brows. Tuck the chin with bent elbows and curl your spine over your desk. Repeat.