About This Office Stretching Routine
Sitting at a desk for hours creates a predictable pattern of tension. Your shoulders round forward, your hip flexors shorten, and your spine settles into a slouch. Research shows that desk workers with forward head posture can benefit from targeted exercises to improve posture and reduce discomfort.1 This quick desk stretching routine fights back against all of that without requiring you to leave your workspace.
What This Routine Targets
When you sit for extended periods, certain muscles tighten while others weaken. This routine focuses on the areas that suffer most from desk work: your hips, chest, shoulders, and forearms. The stretches can be done right at your desk or in a small space nearby.
What’s Included
This routine takes about six minutes and includes seven stretches. You’ll work through seated hip openers, trunk rotations for your spine, and upper body stretches that counteract the forward hunch of typing and mouse work. Each exercise is designed to be quiet and office-appropriate.
Who Should Try This
Anyone who spends more than a few hours a day at a desk will benefit from this routine. It’s especially helpful if you notice your posture deteriorating by mid-afternoon or if you frequently end the workday with tight shoulders and a stiff back.
Tips for Best Results
Set a reminder to do this routine once or twice during your workday. Even a single session can break up the cycle of prolonged sitting and help you return to work feeling more alert. You don’t need to change clothes or find a private space.
Seated Figure Four
Duration: 1:00
Cross your ankle over your thigh while seated to open your hips and glutes without lying down.
Difficulty: Beginner
Instructions
- Sit tall with feet grounded and cross one ankle over the opposite thigh just above the knee.
- Lengthen your spine and hinge forward from your hips to deepen the stretch.
- Hold for several breaths, then switch sides.
Tips
- Press down gently on the crossed leg to open the hip further if it feels good.
Adjustments
- Stay upright instead of folding forward for a lighter stretch.
Seated Hamstring
Duration: 1:00
Stretch your hamstring right from a chair by lengthening one leg and hinging forward.
Difficulty: Beginner
Instructions
- Sit tall on the edge of a chair with one leg extended, heel on the floor and toes pointing up.
- Lengthen your spine and hinge forward from the hips toward the extended foot.
- Reach hands toward your foot or shin while keeping your back long, then switch legs.
Tips
- Avoid rounding your spine; think about reaching your chest forward.
- Let the arms help deepen the stretch only if it feels good.
Adjustments
- Place hands on your shin or use a strap if your toes feel far away.
Trunk Rotation
Duration: 1:00
Twist through your trunk from a seated position to mobilize your spine and hips.
Difficulty: Beginner
Instructions
- Sit tall with arms relaxed, then cross one leg over the other.
- Rotate your torso, placing the opposite hand on the outside of the top knee.
- Place your other hand on the back of your chair and turn your head to look behind you while you breathe.
Tips
- Lengthen your spine before deepening the twist.
Adjustments
- Keep both feet flat on the floor if crossing your legs feels uncomfortable.
Chest Opener
Duration: 0:30
Open your heart space and stretch the front body with a simple yet powerful chest opener.
Difficulty: Beginner
Instructions
- Stand tall with feet hip-width apart.
- Clasp your hands behind your head and widen your elbows out to the sides.
- Gently squeeze shoulder blades together and lift your chest as you breathe in.
Tips
- Keep shoulders soft and away from your ears.
- Maintain a long spine rather than arching through the lower back.
Adjustments
- Hold a strap or towel behind your head if your hands do not quite meet comfortably.
One Arm Hug
Duration: 0:30
Cross one arm over your chest for a sweet stretch through the shoulder and lats.
Difficulty: Beginner
Instructions
- Stand tall and reach one arm straight across your body toward the opposite shoulder.
- Use the other arm to hook the elbow or forearm and pull it closer to your chest.
- Hold for a few breaths, then switch sides.
Tips
- Keep your torso upright instead of leaning.
- Relax the extended arm so the shoulder can stretch.
Adjustments
- Lower the extended arm toward your abdomen for a lighter stretch if needed.
Overhead Tricep
Duration: 0:30
Lift and bend your arm overhead to stretch your triceps and open your side body.
Difficulty: Beginner
Instructions
- Stand or sit tall and raise one arm overhead.
- Bend the elbow, bringing your hand toward the opposite shoulder blade.
- Use the other hand to gently guide the elbow toward the midline of your back while breathing deeply.
Tips
- Keep your torso upright and core engaged so your lower back stays supported.
- Relax the lifted shoulder away from your ear.
Adjustments
- Hold a strap between your hands if reaching the elbow feels challenging.
Forearm Stretch
Duration: 1:00
Give your wrists and forearms some love by gently pulling back on your fingers and breathing into the release.
Difficulty: Beginner
Instructions
- Sit or stand tall and extend one arm in front of you with the palm facing up.
- Use the opposite hand to gently pull the fingers back toward your body until you feel a forearm stretch.
- Hold for a few deep breaths, then switch sides.
Tips
- Keep shoulders relaxed and down away from your ears.
- Move slowly into the stretch to avoid overstressing the wrist.
Adjustments
- Maintain a slight bend in the elbow if fully straightening feels uncomfortable.
Staying Loose Throughout Your Workday
Sit tall, roll your shoulders back, and return to your tasks with a clearer head and looser body. These brief stretch breaks add up over time.
Try to do this routine at least once per workday. Many people find that a mid-morning and mid-afternoon stretch session keeps them feeling better than waiting until they’re already stiff and uncomfortable.
For tips on proper sitting posture and ergonomic desk setup, read this guide on how to sit properly at your workstation.
