Long hours at a desk can lead to stiffness, poor posture, and tension in the neck, shoulders, and lower back. The good news? A few simple stretches throughout the day can make a major difference.
Here are quick movements you can do right at your desk to stay comfortable and energized.
1. Neck Side Stretch
- Sit tall.
- Gently tilt your head toward one shoulder.
- Hold for 20–30 seconds.
- Switch sides.
This reduces tension caused by leaning toward screens.
2. Shoulder Roll
- Lift your shoulders toward your ears.
- Roll them back and down in a circular motion.
- Repeat 10 times.
Releases tightness from slumping or stressing.
3. Chest Opener
- Interlace your fingers behind your back.
- Gently lift your chest and open your shoulders.
- Hold for 20 seconds.
Counteracts forward-leaning posture.
4. Seated Spinal Twist
- Sit upright.
- Place one hand on the opposite knee and twist gently.
- Hold 15–20 seconds.
- Repeat on the other side.
Improves spine mobility and reduces low-back stiffness.
5. Wrist and Forearm Stretch
- Extend your arm forward.
- Pull fingers gently downward with the other hand.
- Hold 20 seconds.
Helps prevent wrist strain from typing.
Build These Into Your Routine
Aim to stretch every 1–2 hours. Small habits add up, leading to less pain, better posture, and more energy throughout your workday.