Stretches You Can Do from a Desk

Shoulders and neck stretch with circles

© Tilden Patterson (www.tildenphoto.com)

This stretch is designed to release the tension that can build up in your neck and shoulders after sitting with poor posture for too long. The shoulder circles relax your shoulders and get you sitting up tall again, while the neck stretch lengthens and relaxes the muscles in your neck. This stretch is great if you’re prone to rounded shoulders.

To do this exercise, follow these steps:

1. Sit tall in your chair with your feet flat on the floor, your abdominals lifted, and your hands at your sides.
2. Slowly rotate your shoulders forward, up, back, and down as if you were drawing a circle with your shoulders.
   Breathe deeply as you repeat this motion four to six times.
3. At the end of the last repetition, hold your shoulders down and back.
4. Tilt your head to the left, moving your left ear toward your left shoulder.
   Make sure to keep your right shoulder down.
5. Slowly roll your head toward your chest, drawing a half-circle with your chin.
   Continue the motion until you tilt your head all the way across toward the right shoulder. Bring your head back to the upright position and relax.
6. Repeat on the other side.

A few do’s and don’ts for this exercise:

• Do keep your posture tall and abdominals lifted.
• Do keep your shoulder blades down as you perform the shoulder circles.
• Don’t raise one shoulder while you’re performing the neck stretch. Make sure to keep both of your shoulders level at all times.

Chest stretch

© Tilden Patterson (

© Tilden Patterson (www.tildenphoto.com)

If you sit for a long time, this stretch is one of the most effective ones to counteract the rounded shoulders and rounded back that can form over time when you hover over that keyboard.

Your chest muscles tend to tighten with bad posture, which can pull your shoulders forward even more. This stretch helps stretch out those worn-out muscles and gets you sitting tall again.

To do this exercise, follow these steps:

1. Sit tall with both your feet flat on the floor and your back flat against the back of your chair.
2. Clasp your hands together behind your head and inhale.
3. As you exhale, gently press your elbows back, squeeze your shoulder blades together, and lift your chin and chest toward the ceiling.
4. Hold the stretch for 30 seconds, and then release back to starting position.
5. Repeat this stretch several times each hour of sitting still or at least a few times a day.

A few do’s and don’ts for this exercise:

• Do breathe slowly and rhythmically.
• Do keep your chest lifted and your abdominals tight.
• Don’t compress or arch your lower back.

Seated spinal rotation

© Tilden Patterson (

© Tilden Patterson (www.tildenphoto.com)

Have you ever been so focused on what you’re working on at your desk that you forget there’s a world going on around you? Well, this stretch not only relieves tension in your hips and back, but also is a good excuse to look up and see what’s going on in the outside world.

To do this stretch follow these steps:

1. Sit up tall in a chair with your left leg crossed over your right, your abdominals lifted, and your shoulders down.

   If it’s uncomfortable to cross your legs, do this stretch with both feet flat on the floor.

2. Cross your right arm over your body so your forearm rests on your left thigh, and place your left hand on the back of the seat of your chair.
3. Inhale and, as you exhale, twist at your waist and look back over your left shoulder.
   Look over your shoulder as if you were trying to look behind you. Remember to keep your shoulders down and your gaze level.
4. Hold the stretch for 30 seconds, gently pressing your right forearm against your left leg as you deepen the stretch.
5. Release the stretch and repeat on the other side by crossing your right leg over your left and twisting to the right.

A few do’s and don’ts for this exercise:

• Do sit up tall — no slouching.
• Do keep your hips facing forward.
• Don’t tense up your shoulders and neck.

Seated forward bend

© Tilden Patterson (

© Tilden Patterson (www.tildenphoto.com)

You should feel this stretch along the back of your legs or hamstrings. By hinging at your hips and using the weight of your upper body, you also get a good stretch in your lower back.

To do this stretch, follow these steps:

1. Sit on a chair with your feet flat on the floor and your abdominals tight.
2. Inhale and, as you exhale, bend forward at the hips as far as you can comfortably stretch, letting your arms and head hang down toward the ground.
3. Hold this stretch for 30 seconds or four to five slow, deep breaths.
4. Slowly roll back up, stacking one vertebra on top of the other until you’re sitting up tall.

A few do’s and don’ts for this stretch:

• Do feel this stretch in the back of your legs.
• Do gradually deepen the stretch with each breath.
• Don’t force the stretch.

Wrist and forearm stretch

© Tilden Patterson (

© Tilden Patterson (www.tildenphoto.com)

This stretch can help combat the discomfort caused by repetitive stress injuries like carpal tunnel syndrome. You should feel this stretch throughout your forearms and wrists.

To do this stretch, follow these steps:

1. Sit up straight in your chair with the palm of one hand touching the fingers of the other hand.
   Point your fingers upward and keep your elbows lifted toward the ceiling.
2. Inhale and, as you exhale, gently press the heel of your hand against your fingers.
3. Hold this stretch for 30 seconds, and repeat on the other side.

A few do’s and don’ts for this stretch:

• Do sit up tall with good posture.
• Don’t tense or lift your shoulders.
• Don’t hold your breath.
• Don’t let your elbows drop.

Seated ankle circles

© Tilden Patterson (

© Tilden Patterson (www.tildenphoto.com)

As you get older, you naturally lose range of motion in your joints, but particularly in the ankle joint. Ankle circles help increase range of motion in the joint, and they also make walking feel much more comfortable. So, go ahead take your shoes off.

To do this exercise, follow these steps:

1. Sit up tall with your feet flat on the floor.
2. Place your hands under your right knee and clasp them together.
3. Use your hands to lift your knee, lifting your foot a few inches off the floor.
4. Inhale and, as you exhale, circle your ankle eight times inward and then eight times outward.

   Imagine there’s a pencil attached to your big toe and you’re trying to draw the largest circle you can. Go slow enough so you draw a perfectly round circle.

5. Repeat this stretch on your other ankle.

A few do’s and don’ts for this exercise:

• Do sit up tall with your back straight.
• Do support the weight of your leg with your hands.
• Don’t rush the movement.