5 Desk Stretches

Eases tension along the sides and back of the neck.

1. Sit or stand tall with your shoulders relaxed and down, facing forward.
2. Slowly tilt your right ear toward your right shoulder until you feel a gentle stretch along the left side of your neck.
3. For a little more, rest your right hand lightly on the top of your head — let its weight do the work, without pulling.
4. Breathe slowly and hold, then release and return your head to center.
5. Repeat on the left side.

Hold: 20–30 seconds each side · 2 rounds

Loosens tight shoulders that creep up toward your ears.

1. Sit tall and roll both shoulders up toward your ears, then back and down in a smooth circle. Do 8–10 slow rolls.
2. Now reach your right arm straight across the front of your chest.
3. Hook your left hand or forearm behind your right elbow and gently draw the arm closer until you feel a stretch across the back of the shoulder.
4. Keep the shoulder relaxed and breathe steadily as you hold.
5. Switch and repeat with the left arm.

Hold: 20–30 seconds each arm · 1–2 rounds

Relieves the forearms and wrists after typing and mousing.

1. Extend your right arm straight out in front of you at about shoulder height, palm facing forward like a "stop" sign.
2. With your left hand, gently pull the fingers of the right hand back toward you until you feel a stretch through the wrist and forearm.
3. Hold, then flip the hand so the palm faces down and fingers point toward the floor; gently press the back of the hand toward you.
4. Relax and shake out the hand, then repeat the whole sequence on the left arm.

Hold: 15–20 seconds each position · both wrists

Counters the rounded-forward posture of desk work.

1. Sit forward on your chair with both feet flat on the floor.
2. Interlace your fingers and stretch your arms straight out in front of you, turning the palms away from you.
3. Round your upper back gently, tucking your chin slightly, and reach forward as if hugging a big ball — feel the stretch between your shoulder blades.
4. Hold and breathe, letting the upper back widen with each exhale.
5. Release, then reach the same clasped hands up overhead and lengthen your spine for a moment before lowering.

Hold: 20–30 seconds · 2 rounds

Opens tight hips and glutes from long periods of sitting.

1. Sit tall in a sturdy chair with both feet flat on the floor.
2. Cross your right ankle over your left knee so the right shin forms a "4" shape.
3. Keep your back straight and gently hinge forward from the hips until you feel a stretch in the right hip and outer glute.
4. Go only as far as is comfortable, breathing slowly, then rise back up.
5. Uncross and repeat with the left ankle over the right knee.

Hold: 20–30 seconds each side · 1–2 rounds