Great Stretches You Can do at Your Desk

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UPDATED: Mar 26, 2020

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Sitting at your desk all day long can make you stiff and sore. Stretching boosts energy, releases tension and improves circulation. Even better: stretching during the workday is a great way to relieve muscle tension and stress. Take a few minutes out of your busy day to stretch the stress away. Try these quick and easy stretches without even leaving your desk.

Wrist Stretch

The wrist stretch is good for those of us who spend the day typing away. Extend one arm out in front of you, so your elbow is straight with your palms facing away from you and your fingers pointing down towards the ground. With your other hand, gently press the palm of your extended hand towards the floor until you feel a stretch in your forearm. Hold for a minimum of 15 seconds and repeat with your other arm.

Neck Stretch

Staring at a computer screen can be, quite literally, a pain in the neck. Stretching your neck can help ease up some tension. To stretch the sides of your neck sit up straight, tilt your head to the right, and bring your right ear closer to your right shoulder. At the same time, press down your left shoulder. To intensify the stretch, pull your head gently closer to your shoulder. Hold for a minimum of 15 seconds and repeat on the other side. To stretch the back of your neck sit up straight, press both shoulders down towards the ground while you slowly bring your chin towards your chest feeling a stretch in the back of your neck. Hold for a minimum of 15 seconds.

Back Stretch

The back stretch is perfect for when you’ve been sitting too long. Extend both arms in front of you at shoulder level. Grab onto your wrist with the other hand and gently pull your arms forward as you round your upper back. For a deeper stretch, gently drop your head toward the ground at the same time. Hold for a minimum of 15 seconds.

Chest Stretch

If you are a sloucher while working at your desk, it is necessary to open up your chest. While sitting up straight and keeping your shoulders dropped, reach your hands behind your back or around the back of your chair. Think of trying to squeeze your shoulder blades together until you feel a stretch in your chest. Hold for a minimum of 15 seconds.

Hip Stretch

When you’re sitting a lot, your legs can get stiff and cramped. Opening up your hips should alleviate this. Sit up straight at the edge of your chair. Keep your right foot flat on the floor while you cross your left ankle on top of your right knee with your left knee pointing out to the left side of your body. Gently press down on your left knee bringing it closer to the ground until you feel a stretch in your left hip. Hold for a minimum of 15 seconds and repeat with the other leg.

The benefits of stretching are endless. Check out stretching correctly to find out more.

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