office friendly stretches

15 Office-Friendly Stretches You Need To Try

Sitting in front of a computer screen all day can be really tough on your body. Not only is it bad for your posture, but it can also lead to tension headaches and neck pain. That’s why it’s important to take regular breaks to stretch out your muscles. In this blog post, we will discuss 15 office-friendly stretches you can do right at your desk!

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Why is it important to stretch at your desk?

Stretching at your desk is important for a variety of reasons. First, regular stretching can help improve health and well-being by promoting circulation throughout the body.

Many people are stuck at their desks for long periods of time, which can lead to health issues if they don’t take the time to move around and stretch regularly.

Additionally, stretching can help alleviate stiffness or muscle tension that may have built up over the course of a day spent at a desk.

Whether you’re looking to stay fit and active while at work or simply want to promote good health and flexibility, taking a few minutes out of your busy schedule to stretch at your desk is crucial.

What are the benefits of desk stretching?

Some of the key benefits of doing desk stretches include increased energy levels, improved circulation, and reduced muscle tension.

Stretching can help you feel more alert and awake even after a long day at work. It also helps to improve blood flow throughout the body, which means that your muscles get more oxygen and nutrients.

Finally, stretching can help to loosen up tight or sore muscles, which can be especially helpful if you spend long hours sitting at your desk.

So, if you want to stay healthy and productive at work, make sure that you take regular breaks at regular intervals throughout the day to do some simple stretching exercises right at your desk!

1. Forward bend

Start by standing up tall. Take a deep breath in and as you exhale, hinge at your hips and fold forward, letting your arms dangle towards the ground.

Breathe deeply and hold for 5-10 breaths.

15 Office-Friendly Stretches You Need To Try

2. Seated twist- torso stretch

While sitting upright and feet planted on the floor. Place your right hand on the back of your chair for support and twist to the right.

Take a deep breath in and as you exhale, twist to the left.

Repeat 5-10 times on each side.

3. Neck rolls

To relieve stress on your neck muscles, start by leaning your head forward with your chin down.

Slowly roll your head to the left side, with your chin down almost touching your chest.

Pause on your left side, and roll your head back to the right side with your chin upwards. Repeat 5-10 times.

15 Office-Friendly Stretches You Need To Try

4. Shoulder shrugs

Start by sitting up tall in your chair with your feet flat on the floor.

Take a breath in and as you exhale, gently lift your shoulders up to your ears, then release them back down to starting position.

Repeat this shoulder shrug exercise 10-15 times.

5. Chest opener

Start by standing up tall and as you exhale, clasp your hands behind you in a straight line and open your chest arching slightly backwards.

Hold for 5-10 breaths then release back to starting position.

6. Upper back stretch

Start by sitting up tall in your chair with your feet planted on the floor.

Next, interlace your fingers in front of you at shoulder height while arching your upper back away from the chair.

Hold for 5-10 breaths then release back to starting position.

15 Office-Friendly Stretches You Need To Try

7. Lower back stretch

Start by sitting up tall in your chair with feet hip-width apart and parallel to each other (or crossed at the ankles if that’s more comfortable).

Place both hands on top of each thigh and take a big breath in while pressing down into your thighs to lengthen through the spine; as you exhale, round through the upper back, bringing the chin towards chest (think of giving yourself a big bear hug).

Hold for 5-10 breaths then release back to starting position.

8. Hamstring stretch

While sitting at your desk extend one leg and reach down to try and touch your toes until you feel a stretch in your hamstring.

Hold for 30 seconds, then release back to starting position.

Repeat on the other leg.

15 Office-Friendly Stretches You Need To Try

9. Quad stretch

Start by standing up tall, feet shoulder width apart then reach back and grab your right foot with your right hand, and pull it in towards you until you feel a stretch through the front of your thigh.

Hold for 30 seconds, then release back to starting position.

Repeat on the other side.

15 Office-Friendly Stretches You Need To Try

10. Knee bend

If you find yourself feeling stiff or sore after a day spent at your desk, try performing some simple knee bends to ease tension and promote circulation. Simply sit up tall in your chair.

Slowly bend your left knee, bringing it as close to your chest as is comfortable, then release and slowly lower your knee back to starting position.

Repeat on right knee.

11. Ankle rolls

Another great stretch to do while sitting at your desk is ankle rolls. While in a seated position, extend your right leg outward and gently rotate your right ankle clockwise, then switch and rotate it counter-clockwise.

Repeat this motion for a minute then switch sides this will help to loosen up tight ankles and promote circulation.

12. Triceps stretches

Try performing some triceps stretches to ease tightness and increase flexibility in your upper arms.

Reach one arm overhead, bend it at the elbow, and then reach with your other hand behind your head and pull your opposite elbow downwards until you feel a stretch in your triceps.

Hold for 30 seconds, then release and repeat on the other side.

15 Office-Friendly Stretches You Need To Try

13. Lat stretches

If you find yourself feeling tight in your upper back and shoulders, try performing some simple lat stretches to help loosen up those muscles.

Start by standing or sitting tall with both arms straight overhead. Then, interlace your fingers and lean to one side until you feel a stretch in the side of your torso.

Hold for 30 seconds, then release and repeat on the other arm.

Repeat as needed to ease tension and promote flexibility in your upper body.

15 Office-Friendly Stretches You Need To Try

14. Forearm flexor stretches

Simply extend one arm out in front of you with the palm facing down. Then, use the opposite hand to gently pull that wrist toward your body until you feel a stretch in your forearm.

Hold for 30 seconds, then release and repeat on the other side.

Repeat as needed to keep your wrists limber and prevent tension or discomfort.​

15 Office-Friendly Stretches You Need To Try

15. Wrist stretch

Start by extending your right arm out in front of you with your palm facing up. Bend your wrist, so that your hand is pointing towards the floor.

With your left hand, bend your fingers back towards your body until you feel a stretch in your forearm.

Hold for at least 15 to 30 seconds.

Then switch arms.

15 Office-Friendly Stretches You Need To Try

Desk stretching

Whether you’re looking to improve flexibility and circulation at work or simply want to relieve tension in your muscles, office-friendly stretches are an excellent way to stay healthy and comfortable while working at your desk.

Take breaks

Be sure to take breaks from your computer throughout the day to stand up and move your body. This allows you to stretch out your muscles and give your eyes a rest from staring at a screen all day.

Here are some tips to help you stay healthy at work:

  • Set an alarm to go off every 45-55 mins as a reminder to stretch, or download an office stretching reminder app.

  • Hold each stretch for at least 15 seconds.

  • Don’t “bounce” during your stretches

  • Avoid stretching too far, you shouldn’t feel pain

  • Do as many reps as you can in your workday

Desk ergonomics

One of the most important things to keep in mind when working at a desk is proper ergonomics. This means making sure that your desk chair, computer monitor, keyboard, and other accessories are set up in a way that supports your body and prevents strain or discomfort.

Some key tips for good office ergonomics include:

-Placing your computer monitor at eye level, so that you don’t have to hunch or strain your neck to see it. Consider getting a standing desk.

-Make sure that the height of your swivel chair is adjusted so that your thighs are parallel with the floor and so that your feet are flat on the ground.

-Position your ergonomic keyboard and mouse at a comfortable level, so that your wrists and hands are not bent or twisted.

-Taking regular breaks to stand up and move around, either by going for a short walk or simply taking some time to stretch and flex your muscles.

-Use a balance ball chair instead of office desk chair

Following these tips will help you maintain good posture and avoid pain and tension while at your desk, allowing you to stay focused and productive throughout the day.​

15 Office-Friendly Stretches You Need To Try
standing desk

Preventing disease, improving health

As we all know, a sedentary lifestyle can have negative effects on our overall health, including increased risk for obesity, heart disease, high blood pressure, and diabetes.

Fortunately, the simple act of stretching at your desk can go a long way toward preventing these conditions and improving your overall well-being.

Physical activity guidelines

The stretches mentioned above will keep the blood moving and your energy level up, but overall the goal should be to move more during your workday. According to the US Dept. of Health and Human Services, these are the weekly physical activity guidelines for healthy living.  The key messages are to move more and sit less, and some activity is better than none. This recommendation is based on new evidence showing a strong relationship between being highly sedentary and an increased risk of heart disease, high blood pressure, and deaths from all causes. All types of physical activity can help offset these risks.

Adults. Should engage in at least 150 to 300 minutes weekly (spaced throughout the week) of moderate-intensity aerobic exercise and at least 2 days weekly of muscle-strengthening exercises. Greater health benefits may be seen with more than 300 minutes weekly of exercise.

Healthy workplace habits

What are some other tips for staying flexible and healthy at work? One commonly-recommended strategy is to take regular breaks throughout the day, to exercise at work.

Whether that means going for a short brisk walk, or doing some light stretching. Take the stairs when possible and go for a walk or jog on your lunch break.

Use an exercise ball instead of a chair to encourage proper posture and keep your core engaged.

Additionally, staying hydrated is key to keeping muscles flexible and healthy. Eating a balanced diet with plenty of fruits and vegetables can also help optimize your physical health at work.

And finally, make sure to get plenty of sleep each night – this will help you feel energized and ready for the day ahead!

Ultimately, the most important thing is to listen to your body and do what feels good for you. With a little bit of effort and mindfulness, you can create a healthy, flexible work environment that supports your physical well-being as well as your overall productivity and success.​

Final thoughts

At the end of the day, staying healthy and flexible at work is about more than just doing a few stretches or taking frequent breaks. It’s about creating a supportive environment that encourages wellness, mindfulness, and self-care.

Whether you’re an office worker or someone who spends most of your time at home on your computer, it’s important to prioritize your physical health and well-being in order to be your best, most productive self.

With the right habits, mindset, and tools at your disposal, you can cultivate a healthy work environment that supports your body and mind as you go about your daily tasks. So start making healthy choices today!​

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