5 Simple Stretches You Can Do at Your Desk

Sitting at a desk all day can take a toll on your body. Tight shoulders, stiff hips, and a sore lower back are common complaints for anyone working in an office job. The good news? A few quick stretches can help relieve tension, improve posture, and boost your energy - all without needing to leave your desk.

Here are five easy stretches you can do right in your office chair (or nearby) to keep your body moving and feeling good throughout the day.

5 Simple Stretches to Add to Your Day

1. Neck Stretch

Start by sitting up tall with your shoulders relaxed. Gently tilt your head to one side, bringing your ear toward your shoulder. Hold for 15–30 seconds and repeat on the other side. This helps release tension in the neck and shoulders, especially after long periods of looking at a screen.

2. Seated Spinal Twist

Sit near the edge of your chair with your feet flat on the floor. Place one hand on the back of the chair and the other on your thigh. Gently twist your upper body towards the back of the chair, keeping your spine tall. Hold for 15–30 seconds and repeat on the other side. This stretch helps release tightness in the spine and improves posture.

3. Shoulder Rolls

Roll your shoulders up towards your ears, then back and down in a circular motion. Do this slowly five to ten times, then reverse the direction. Shoulder rolls are a simple but effective way to release tension and improve circulation.

4. Wrist and Finger Stretch

If you spend a lot of time typing, your wrists and fingers need attention too. Extend one arm in front of you with the palm facing up. Use the other hand to gently pull back the fingers, stretching the wrist and forearm. Hold for 15 seconds and switch sides. This can help reduce strain and stiffness.

5. Standing Forward Fold

Stand up with feet hip-width apart. Slowly bend forward from the hips. Let your head and arms hang toward the floor. Keep a slight bend in the knees if needed. Hold for 30 seconds, then slowly roll back up. This stretch helps release tension in the back, hamstrings, and shoulders.

Make It a Daily Habit

You don’t need to do all five stretches at once. Taking a minute every hour to move makes a difference. Regular stretching boosts circulation, eases tension, and helps you stay focused. Try setting a reminder or pairing your stretches with a regular task (like waiting for the kettle to boil) to make it part of your routine.

Your body will thank you for the movement and your mind will appreciate the break too!