Sit Down and Stretch: 12 Stretches to Do at Your Desk

We all know the struggle: you’re halfway through the workday (or school day, if you’re a student) – your neck stiffens, your back aches, and that midday fatigue is beginning to hit hard. In the work-from-home format, where practicing bodily self-care has become arguably more challenging than ever, it can be difficult to keep your body limber and energized.

However, there are ways to combat this – and from your very own desk! Whether you’re working from home, taking online classes, or just surfing the web, your body will thank you for trying out these desk stretches, made to keep your blood pumping and your brain productive throughout the workday.

1. Shoulder & Neck Stretches

Oh, the dreaded “tech neck.” For those moments when your neck and shoulders feel extra tense, utilizing a simple shoulder and neck stretch can relieve tension and increase mobility.

Shoulder shrugs

1. Lift both shoulders up, close to your ears.

2. Hold for a moment, then drop.

3. Repeat ten times.

Neck rolls

1. Drop your head in front of you (chin to chest).

2. Slowly move it counterclockwise.

3. After one rotation, move your head clockwise.

4. Repeat ten times on either side.

2. Reach-up stretch

If you’re trying to alleviate back pain, the classic “reach-up stretch” is a surefire way to stretch out your back. The best part – you barely have to move the rest of your body!

1. Interlock your hands and raise them above your head.

2. Straighten your back and push your hands toward the ceiling.

3. Keep your shoulders relaxed.

4. Hold for ten seconds, then repeat five times.

3. Hamstring Chair Stretch

After sitting in a chair all day, your legs are bound to crave movement. Luckily, you can loosen your hamstrings and stretch your legs effectively without leaving your desk

1. While sitting, hold either side of the chair and extend your legs in front of you.

2. Keep your heels on the ground and fold your body to your toes.

3. Keep your back straight and hold for 30 seconds.

4. Repeat three to five times.

4. Half-Moon Side Stretch

Side cramping is irritating and seemingly inevitable when sitting at a desk for long hours. Stretch out your sides by utilizing this yoga-esque stretch throughout the day.

1. With your shoulders down, raise both hands to the ceiling.

2. Grasp your right wrist with your left hand.

3. Keep your chest facing front and lean your body to the left.

4. Hold for three seconds, then repeat on the other side.

5. Repeat three to five times.

5. Seated Cat-Cow

This stretch is an amazing way to alleviate back pain and even regulate deep breathing. The seated cat-cow not only works the lower back but the core muscles as well.

1. While keeping your feet planted on the floor, place your hands on your knees.

2. Inhale deeply.

3. As you exhale, arch your back using your entire spine.

4. While inhaling again, roll your shoulders forward and pull your belly button to your spine.

5. Drop your chin to your chest and push toward your knees with your hands.

6. Exhale again, arching your back and holding before inhaling again.

7. Repeat these movements slowly three to five times per cycle.

Keeping your blood pumping and body healthy is extremely important for staying productive and feeling good. By getting into the habit of doing these stretches every day, you’ll take a huge step toward reduced tension and pain, making your desk job feel better than ever.

If you found these stretches helpful and would like to learn all 12, check out Tommy John’s visual below.