Desk Stretches & Office Stretch Breaks

Tight neck? Try this:

1. Sit tall in your chair with your feet flat on the floor and your arms hanging loosely by your sides.
2. Inhale, then as you exhale, slowly drop your right ear toward your right shoulder until you feel a gentle pull on the left side of your neck.
3. If you want to deepen the stretch, you can gently place your right hand on your head (near your left ear) and allow the weight of your arm to increase the pull. **Do not pull aggressively.**
4. Hold the stretch for 30 seconds, breathing deeply. Slowly return to center.
5. Repeat on the opposite side (left ear to left shoulder).

Tight hips or quads? Try this:

1. Scoot forward so you are sitting right on the front edge of your chair. If your chair has wheels, brace yourself against the desk for stability.
2. Drop your left foot back as far as possible, ideally positioning your knee straight down toward the floor.
3. Your right knee should remain bent at a 90-degree angle, with your foot flat on the floor for balance.
4. Gently push your hips slightly forward while keeping your torso upright and tall. You should feel the stretch in the front of your left hip/upper thigh.
5. Hold the stretch for 30-45 seconds, breathing deeply into the hip.
6. Bring the left foot forward and repeat on the right side.

Tight calves or numb legs? Try this:

1. Sit upright in your chair with both feet flat on the floor, hip-width apart.
2. Ensure your knees are bent at a 90-degree angle, directly over your ankles.
3. Keeping the balls of your feet firmly planted, lift your heels straight up as high as possible, squeezing your calf muscles at the top.
4. Hold the contraction for 1-2 seconds.
5. Slowly lower your heels back down to the floor. Avoid letting them drop.
6. Repeat for 15-20 repetitions. Aim to do 3 sets throughout your workday.

Tight shoulders or upper back? Try this:

1. Scoot forward so you are sitting right on the front edge of your chair (this is crucial for allowing your shoulders to move backward).
2. Option 1 (Deep Stretch): Interlace your hands behind your back.
3. Option 2 (Modification): Grasp the sides or back edge of your chair.
4. Option 3 (Modification): Place your fingertips behind you on your chair seat.
5. Roll your shoulders back and down, squeezing your shoulder blades together.
6. If hands are interlaced, gently drawn your knuckles down and away from your back while lifting your chest toward the ceiling.
7. Gaze slightly upward and hold the stretch for 30 seconds, breathing deeply into the chest.

Tight hips or glutes? Try this:

1. Sit upright in your chair with your back straight and feet flat on the floor.
2. Lift your right leg and cross your right ankle over your left thigh, just above your knee. Your leg should form a 'Figure 4' shape.
3. Gently press down on your right knee to feel an initial stretch in your hip.
4. To deepen the stretch, inhale to lengthen your spine, and then exhale as you hinge forward from your hips (keeping your back straight).
5. Stop hinging forward when you feel a strong, but comfortable, stretch in your right glute/hip.
6. Hold the stretch for 30-45 seconds, then slowly return upright and switch legs.

Stiff back? Low on energy? Try this:

1. Sit tall at your desk with your feet flat on the floor, maintaining a neutral spine.
2. Inhale deeply as you reach both arms straight up overhead toward the ceiling.
3. To add a wrist stretch (because, why not?), interlace your fingers at the top and flip your palms to face the ceiling.
4. Push your hands up and slightly back, lengthening through your rib cage and waistline. Feel the stretch running from your hips all the way to your fingertips.
5. Hold the stretch for 15-20 seconds, taking a deep, restorative breath.
6. Exhale as you slowly lower your arms back down.

Tight hips? Sore back? Try this:

1. Scoot forward slightly so you can sit upright with your feet flat on the floor.
2. Inhale, then as you exhale, lift your right knee toward your chest.
3. Interlace your fingers around the front of your shin or the back of your thigh (depending on your flexibility).
4. Gently squeeze the knee in toward your chest or opposite shoulder. Keep your lower back long, avoiding slouching.
5. Hold the stretch for 20-30 seconds, taking deep breaths.
6. Release slowly and repeat on the left side.

Tight neck? Try this:

1. Sit tall in your chair with your shoulders relaxed and gaze straight ahead.
2. Up & Down (Flexion/Extension): Slowly lift your gaze up toward the ceiling (without letting your head fall back too far). Then, gently drop your chin to your chest, holding for 5 seconds. Repeat 3 times.
3. Left & Right (Rotation): Slowly turn your head to look over your right shoulder, holding for 5 seconds. Return to center. Then, slowly turn your head to look over your left shoulder. Repeat 3 times per side.
4. Perform all movements slowly and intentionally, using your breath.

Tight neck? Try this:

1. Sit tall with your head centered over your shoulders and your jaw relaxed.
2. Gently drop your chin to your chest (forward flexion).
3. From this position, slowly roll your head to the right, bringing your right ear toward your right shoulder.
4. Gently roll your head back down to the center (chin to chest).
5. Slowly roll your head to the left, bringing your left ear toward your left shoulder.
6. Continue this half-circle motion slowly and smoothly for 30 seconds, maintaining a relaxed posture.

Tight shoulders or upper back? Try this:

1. Sit tall with your back straight, feet flat on the floor, and arms resting loosely at your sides.
2. Inhale and actively lift both shoulders straight up toward your ears (shrug).
3. Exhale and roll your shoulders backward, squeezing your shoulder blades together.
4. Drop your shoulders down and then continue the roll by bringing them forward, completing the circle.
5. Perform 8-10 slow, large circles backward.
6. Reverse the direction: perform 8-10 slow, large circles forward.

Tight sides or lower back? Try this:

1. Sit tall in your chair with your feet flat and your sit bones grounded.
2. Inhale, raising both arms straight up overhead toward the ceiling.
3. Interlace your fingers at the top and flip your palms upward to the sky.
4. Exhale and gently lean your torso to the right, feeling an amazing stretch from your hip all along the side of your body. Keep your hips anchored in the chair.
5. Hold the stretch for 15-20 seconds, using your breath to feel your left ribs expand.
6. Inhale to return to center. Exhale and repeat the side bend to the left.

Stiff back? Try this:

1. Sit tall at the edge of your chair with both feet flat on the floor.
2. Inhale, lengthening your spine.
3. Exhale and slowly twist your torso to the right. Place your right hand gently on the back of your chair or armrest, and your left hand on your outer right thigh.
4. Keep your shoulders down and relaxed. Use your breath to deepen the stretch with each exhale.
5. Hold for 30 seconds, then slowly unwind and repeat on the left side.

Tight triceps or shoulders? Try this:

1. Sit tall in your chair, engaging your core slightly for stability.
2. Raise your right arm straight up toward the ceiling.
3. Bend your right elbow, placing your right palm or fingers behind your neck/upper back, pointing the elbow toward the sky.
4. Use your left hand to gently grasp your right elbow.
5. Gently pull the right elbow toward your left side until you feel a comfortable stretch in the back of your right arm and along your right side.
6. Hold for 20-30 seconds, then release and repeat on the opposite side.

Sore or stiff wrists? Try this:

1. Sit tall and extend your right arm straight out in front of you at shoulder height, keeping your palm facing down.
2. **Flexion (Forearm Extensors):** Gently point your right fingertips toward the floor. Use your left hand to lightly grasp your right fingers and pull the hand back toward your body until you feel a comfortable stretch along the top of your forearm.
3. Hold for 20 seconds.
4. **Extension (Forearm Flexors):** Gently flip your right palm to face the ceiling, keeping your arm straight. Point your right fingertips down toward the floor (curling them). Use your left hand to lightly grasp the fingers and pull them gently toward your body until you feel a stretch along the underside of your forearm.
5. Hold for 20 seconds. Repeat the full sequence on the left arm.

Stiff or sore wrists? Try this:

1. Sit tall and extend your arms out in front of you, or simply rest your elbows on your desk.
2. Option 1 (Individual wrists): Make a gentle fist with both hands. Slowly circle your wrists in a clockwise motion, focusing on a smooth, full motion. Then reverse the direction.
3. Option 2 (Interlaced fingers): Interlace the fingers of both hands. Gently circle your clasped hands together in a clockwise direction, then reverse the direction.
4. Finish by performing Hand Clenches: tightly squeeze your hands into a fist for 5 seconds, then open your fingers as wide as possible, holding for 5 seconds. Repeat 5 times.

Stiff upper or mid-back? Try this:

1. Scoot forward to the edge of your chair with your feet flat and hip-width apart.
2. Place your fingertips or hands lightly behind your head (interlaced is fine), keeping your elbows wide.
3. Cat Pose (Round): Exhale as you tuck your tailbone, round your upper back and draw your chin toward your chest. Gently draw your elbows towards each other. Feel the stretch across your back.
4. Cow Pose (Arch): Inhale as you arch your lower back, lift your chest and guide your elbows gently backward. Look slightly up toward the ceiling (without crunching your neck). Feel the stretch across your chest and abdominals.
5. Continue flowing slowly and smoothly between the two poses for 45-60 seconds, syncing your movement with your breath.