Stretches You Can Do at Work to Reduce Pain and Stay Comfortable
Long hours at a desk can lead to stiffness, poor posture, and musculoskeletal discomfort. Simple stretches during the workday can improve mobility, reduce tension, and support better posture. These movements can be done right at your workstation.
Before You Start
- Move slowly and stay within a comfortable range.
- Breathe normally; do not hold your breath.
- Stop if anything feels painful or unusual.
Arms & Upper Body
Triceps Stretch
- Lift one arm and bend it behind your head.
- Support the elbow with the opposite hand and stretch gently.
- Hold 10–30 seconds; switch sides.
Overhead Reach
- Raise both arms overhead and lean slightly to one side.
- Hold 10–30 seconds; repeat on the other side.
Upper Back Stretch
- Clasp hands in front, round your upper back, and extend arms forward.
- Hold 10–30 seconds.
Chest Opener
- Clasp hands behind your back, open chest forward, and lift chin slightly.
- Hold 10–30 seconds.
Torso
Trunk Rotation
- Sit upright, feet flat.
- Twist gently to one side, holding the back of your chair for support.
- Hold 10–30 seconds; repeat to opposite side.
Forward Fold (Seated)
- Sit tall and hinge forward from the hips.
- Let arms relax toward the floor.
- Hold 10–20 seconds.
Legs & Lower Body
Knee-to-Chest
- While seated, draw one knee toward your chest using both hands.
- Hold 10–30 seconds; switch legs.
Hamstring Stretch
- Extend one leg, heel on floor or chair.
- Lean forward slightly from the waist.
- Hold 10–30 seconds; repeat on other leg.
Neck, Shoulders & Head
Shoulder Shrugs
- Lift shoulders toward ears; release down.
- Repeat 10 times.
Neck Side Stretch
- Tilt head toward shoulder until a light stretch is felt.
- Hold 10–15 seconds; alternate sides.
Upper Trapezius Stretch
- Gently guide head toward each shoulder with hand support.
- Hold 10–15 seconds per side.
Benefits
- Supports posture and joint mobility
- Helps relieve muscle tension and stress
- Can reduce discomfort linked to prolonged sitting
- May improve focus and energy during the day
Keep Moving
Stretching works best with movement breaks. Try:
- Standing during calls
- Shorort hallway or desk-to-desk walks
- Switching between sitting and standing if possible
- Setting reminders every 60 minutes to move
Disclaimer: This content is for general information only and not a medical or treatment recommendation. If you have pain, injury, or medical concerns, seek guidance from a qualified healthcare professional before starting any exercise. Use this information at your own discretion.
