Simple Stretches to do in the Workplace

Simple Stretches to do in the Workplace

You may feel uncomfortable doing stretching exercises at your desk. But right now, as you sit there at your computer, you are doing one of the unhealthiest things you can do to your body, you’re sitting motionless. Sitting at a desk or computer at your workplace for long periods of time can lead to muscle tension, stiffness, and strain in the neck, arms, wrists, hands, back, and legs. It is recommended to take short stretch breaks at least once per hour. We’re not created to stay in one position all day long. Taking regular breaks to stretch major muscle groups can help reduce injury, muscular tension and stiffness. Try these few easy and quick office stretching exercises that will give you the energy boost you require to increase your productivity:

Neck stretches

Neck stretches help to relax the neck. This stretch is mainly useful for a stiff or compressed neck.

  • Sit or stand with a straight back. Breathe in. As you breathe out, drop your head slowly to the left trying to touch your ear to your shoulder. Repeat on right. Bring head back to center.
  • Breathe in, then breathe out gradually and drop chin to chest. Breathe in, roll your right ear toward your right shoulder; breathe out while bringing chin back toward chest. Repeat to the left.

Shrug your shoulders

Shoulder shrug helps to reduce early signs of stiffness or tension in the shoulder and neck area.

  • Lift the top of your shoulders towards your ears until you feel slight tension in your neck and shoulders. Hold this feeling of tension for 3 to 5 seconds. Then rest your shoulders downward into their usual position. Do this 2 or 3 times.

Stretch your back and chest

Sit or stand with your arms out to the side, elbows bent, palms forward, and fingers pointed upward toward the ceiling. Keeping your back straight, press your arms back until you feel a slight stretch in your chest and shoulders. Hold this for 30 seconds, then rest. Do this ten times.

Stretch your forearm and hand

Extend your right arm out in front of you with your palm facing forward, and your fingers pointed to the ceiling. Use your left hand to stretch your right hand’s fingers and palm back toward you as far as they will comfortably go. Hold that position for 30 seconds, rest, and repeat on your left hand.

Stretch your wrist

This stretch is for those who spend all day typing! Just stand up and put your wrists on the desk, so they face away from you, and put pressure until you feel the stretch. Hold for a few seconds, and then follow with some wrist circles.

Stretch your feet

Sit comfortably in your chair and put your right ankle on your left knee. Gradually circle your right foot clockwise 20 times, then counterclockwise 20 times. Repeat with the left foot.

Other ways to get moving (read more about ways to exercise when you have no time)

These stretches are helpful. The aim is to move in new position throughout the day to avoid repetitive stretch injuries. You may also get benefits from:

  • Standing up while on the call or eating lunch
  • Getting a flexible standing desk so you can change your posture
  • Walking during quick meetings
  • Getting up from your seat every single hour and walking around the office

Disclaimer: All material on is provided for informational purposes only and should not be taken as a substitute for professional medical or health advice. Always seek the advice of your physician for any questions regarding your symptoms or medical condition and before taking any home remedies or supplements.