Stretches to do at your desk
To relieve tension and improve flexibility
BRUCE LAISTER
Last Update 9 months ago
Here are some effective stretches you can do at your desk to relieve tension and improve flexibility:
1. Neck Stretch
- How to do it: Sit up straight, tilt your head to one side, bringing your ear toward your shoulder. Hold for 15-30 seconds. Switch sides.
2. Shoulder Rolls
- How to do it: Sit or stand tall. Roll your shoulders forward in a circular motion 5 times, then roll them backward 5 times.
3. Wrist and Finger Stretch
- How to do it: Extend one arm in front of you, palm facing up. Use your other hand to gently pull back on your fingers. Hold for 15-30 seconds and switch hands.
4. Seated Torso Twist
- How to do it: Sit up straight, place your right hand on the back of your chair, and twist your torso to the right. Hold for 15-30 seconds, then switch sides.
5. Chest Opener
- How to do it: Clasp your hands behind your back and straighten your arms. Gently lift your arms while opening your chest. Hold for 15-30 seconds.
6. Hamstring Stretch
- How to do it: While seated, extend one leg out straight with your heel on the floor. Lean forward gently from your hips to stretch the back of your thigh. Hold for 15-30 seconds and switch legs.
7. Hip Flexor Stretch
- How to do it: Stand and take a step back with one foot. Bend your front knee while keeping your back leg straight. Push your hips forward to feel the stretch in your hip flexor. Hold for 15-30 seconds, then switch sides.
8. Calf Raises
- How to do it: Stand up and lift your heels off the ground, balancing on your toes. Hold for a moment and then lower back down. Repeat 10-15 times.
9. Side Stretch
- How to do it: While sitting, raise your arms overhead and lean to one side, holding for 15-30 seconds. Switch sides.
10. Glute Stretch
- How to do it: While seated, place your right ankle on your left knee. Gently press down on your right knee and lean forward to deepen the stretch. Hold for 15-30 seconds and switch sides.
Incorporating these stretches into your day can help alleviate stiffness and promote better circulation. Aim to take short stretch breaks every hour!