Desk Stretches & Office Stretch Breaks

Desk stretches can be very effective for reducing stiffness, discomfort and tension that develop from prolonged sitting. While they are not a treatment for medical conditions, regular seated and standing stretch breaks help counteract the effects of static posture, support joint mobility and reduce low-level muscle guarding in areas like the neck, shoulders, hips and lower back. Over time, this can make everyday movement feel easier and more comfortable.

Even short movement breaks can make a difference. If time is limited, focus on one or two areas that feel the most tight, such as the neck, shoulders, hips, or lower back. Brief, targeted desk stretches done consistently are often more helpful than longer routines done infrequently.

Yes. Many desk stretches (also known as chair yoga) are designed to be done while seated in a standard office chair. Seated desk stretches are ideal when you can’t step away from your workstation but still want to move your spine, hips, shoulders and wrists through comfortable ranges of motion.

Desk stretches that address the hips, glutes and spine are often the most helpful for lower back discomfort. Gentle seated hip stretches, figure-four variations and slow spinal movements like seated cat and cow can reduce stiffness and improve how the lower back feels during the workday. The focus should be on comfortable movement rather than forcing deeper stretches.

No special equipment is required. All desk stretches on this page can be done using a standard office chair and a small amount of space. If your chair has wheels, you can place it against a desk or wall to prevent it from rolling during certain movements. Comfortable clothing is helpful, but no props or fitness equipment are necessary.

If you experience wrist or forearm discomfort from typing or mouse use, prioritize gentle wrist flexion and extension stretches, forearm stretches and slow wrist circles. These movements help promote circulation, reduce stiffness in the forearms, and support healthy wrist mobility when done regularly throughout the day. I have several hand, wrist and finger videos you can use to help relieve your discomfort.

Desk stretches can support better posture by reducing excess tension in areas that tend to tighten with prolonged sitting, such as the hips, chest, shoulders and neck. By encouraging movement through the spine and upper body, these stretches help your body return to a more comfortable, upright position instead of staying locked in one posture.

Yes. Desk stretches complement regular exercise by addressing the long periods of sitting that occur between workouts. Even if you exercise regularly, spending hours at a desk can still lead to stiffness and reduced mobility. Short desk stretch breaks help maintain movement variability throughout the day.

Desk stretches are well suited for beginners because they are gentle, supported and easy to modify. They’re a low-pressure way to start moving more during the day without needing to get on the floor or perform complex exercises.