10 Simple Desk Stretches for Office Workers

As an office worker, spending long periods of time at your desk can leave your body feeling stiff and uncomfortable. While a well-designed workstation is important, our bodies are also made to get up and move. Taking short movement breaks throughout the day can help break up prolonged durations of sitting still, relieve muscle tension and give your body a chance to reset. The good news is that you don’t need gym equipment or a large amount of space. You can do these 10 simple desk stretches at or beside your workstation.

Before you begin these simple desk stretches, it is important to remember to stop immediately if you experience pain or discomfort while completing a stretch. Additionally, if you have an injury, health condition or ongoing symptoms, seek advice from an appropriate health professional before beginning a stretching routine.

10 Simple Desk Stretches

1. Livin’ on a Prayer

For the first stretch place your palms together in front of your chest with your fingers pointing upwards towards the ceiling. Keeping your palms pressed together, slowly lower your hands until you feel a gentle stretch through your wrists and forearms. Hold this position for 10 seconds.

2. Like a Prayer

Next, place your palms together in front of your body with your fingers pointing towards the floor. Gently raise your hands while keeping your palms together until you feel a comfortable stretch through your wrists and forearms. Hold this position for 10 seconds.

3. Can’t Touch This

Sit upright with your feet supported on the floor. Interlace your fingers and extend your arms directly in front of you with your palms facing away from your body. Gently reach forward while keeping your shoulders relaxed. Hold this position for 10–20 seconds.

4. Thriller

Stand or sit upright and place both arms behind your back. Hold one of your wrists with your opposite hand and gently pull it down while slowly tilting your head to the side. Keep the movement controlled and avoid lifting your shoulders. Hold the position for 10-12 seconds and then repeat on the other side.

5. Pump it Up

For this stretch raise both arms above your head. Hold one elbow with the opposite hand and gently lean your upper body to the side. Keep your hips facing forward and avoid twisting your torso. Hold this position for 8-10 seconds and repeat on the other side.

6. Straight Up

Interlace your fingers and raise your arms above your head with your palms facing upwards. Reach gently towards the ceiling while keeping your shoulders relaxed and your feet firmly supported. Hold this position for 10-15 seconds.

7. I’m Your Boogie Man

Begin with your arms relaxed by your sides. Slowly roll your shoulders upwards and backwards in a smooth, circular motion. Avoid rushing or forcing the movement. Continue for 3-5 seconds and repeat the movement three times.

8. Get Back

For this stretch, sit towards the front of your chair with your feet flat on the floor. Place your hands on your lower back for support and gently lean backwards, lifting your chest slightly. Only move as far as feels comfortable and avoid dropping your head backwards. Hold this position for 10-15 seconds.

9. The Twist

Sit upright and cross one leg over the other. Place your opposite hand or arm against the outside of your raised knee. Keeping your back straight, gently rotate your upper body towards the open side. Hold this position for 8-10 seconds and then repeat on the other side.

10. Shake, Rattle and Roll

Finally, stand or sit with your arms relaxed by your sides. Gently shake out your hands and wrists, allowing your fingers to remain loose. This is a quick way to add movement after extended periods of typing or using a mouse. Continue for 8-10 seconds.

Make Movement Part of Your Working Day

With busy schedules, it may not always be possible to complete all of these simple desk stretches at once. If this is the case, try choosing a few movements to complete during your morning and afternoon breaks, or set a reminder to stand, stretch or walk at regular intervals.

Other simple ways to introduce more movement into your workday include:

• Standing while taking a phone call.
• Walking to speak with a colleague instead of sending a message.
• Taking a short walk during your lunch break.
• Refilling your water bottle regularly.
• Alternating between seated and standing tasks where appropriate.

Regular movement is only one part of creating a comfortable and productive working environment. Workstation setup, equipment, work habits and individual needs should also be considered when managing ergonomic risks.

Recovery Partners supports organisations in identifying and managing ergonomic risks through workplace ergonomic assessments, training and practical recommendations. Our team can also help employees incorporate simple desk stretches and healthier movement habits into their working day.