Stretching Exercises to Do at Your Desk: Say “Bye” to Sore Muscles!

by Gabby

We certainly spend a lot of time at the office and especially on the desk. Which means that we don’t have the time to do as many exercise as we need to maintain a good health. However, there’s always time to do some stretching! What are the best stretching exercises to do at your desk? How to do them properly?

Stretching Exercises to Do at Your Desk: Say “Bye” to Sore Muscles!

stretching exercises to do at your desk

We undoubtedly spend a lot of time in front of our desks, whether in the office or at home. Being seated for so long has its negatives side for our posture. It can even lead to serious problems with our knees, back, neck, etc. Experts are adamant that we need movement to keep ourselves healthy and prevent the pain of prolonged sitting. And did you know that distorted posture can lead to a bloated belly? Yeah… Sounds awful. That’s why it’s good to take at least 10 minutes a day to stretch and relieve the accumulated tension in our back and muscles. What are the easiest stretching exercises to do at your desk? We are going to show you today!

Easy Stretches to Do at Your Desk

easy stretches to do at your desk


Starting with one of the easiest stretching exercises out there, and you don’t even have to get up from your chair! How to do this twisting exercise properly?

  • Start by sitting really well on the seat and closer to the back post of the chair.
  • While you do the exercise, keep in mind to take deep breaths that will help you relief the tension in your muscles.
  • Touch your toes with your left hand, while the right hand is touching the chair as shown on the photo.
  • Hold your position for a couple of seconds and take a deep breath.
  • Now, repeat the same, but switch hands this time.
  • You can do this exercise for as many times as you want.

How Do I Stretch My Back at My Desk?

Today we are going to explain 3 of the most effect back stretching exercises to do at your own desk. According to specialists, if you do them regularly, they can help ease the pain in your lower back.

Seated Forward Flexion Stretch:

  • Sit on your chair with your feet on the floor shoulder-width apart. By keeping your back completely straight, lean forward as far as possible, and try touching your feet or the ground. Breathe in and out for 30 seconds. Repeat the exercise at least 3 times.

back stretches exercises to do at your desk

Seated Figure Four Stretch:

  • Have a seat on the edge of your desk chair. Place your feet flat on the floor. Lift your left leg and place it on the opposite knee. Try leaning forward and stretch. Always keep your back straight to avoid any pain. Stay in that position for 30 seconds at least.
  • Now, repeat the same thing with your right leg.

Also read: 5 minutes of exercise a day: This is how the new fitness trend from Japan “zero training” works!

desk stretching exercise for lower back pain

Seated Back Twist:

  • This is one of the best exercises to do for your back, while sitting on your desk.
  • Sit at the edge of your chair and place your feet flat on the ground.
  • One of your hands should be placed on your chair holder and the other one should point forward.
  • Put one of your legs on top of the other and start doing a twist as shown on the photo.
  • Gently keep twisting until you feel a stretch.
  • Repeat the exercise on the other side with your other leg as well.
  • You can do it as many times as you like, or until you feel a relief.

Also read: Check out these easy sitting exercises for flat tummy that everyone should try out!

sitting exercise to do at your desk for your back easy

How Do I Stretch My Neck While Sitting on My Desk?

The neck should also be stretch regularly, especially if you work at a desk. The area could easily be injured, without even realizing it. There are simple and easy everyday exercise that will help you prevent that.

Neck Stretches at Your Desk:

  • Sit on your chair and place your feet flat on the ground. Grab your head with your hand and gently start pulling it towards your shoulder.
  • Hold this position for 10 to 15 seconds.
  • Repeat the same thing with your other hand towards the other shoulder.
  • If you are a beginner, don’t over do it. Small steps are essential, if you don’t want to feel any neck pain.

neck stretches to do at your desk

Why Should You Stretch at Your Desk?

As we mentioned above stretching is really important to maintain a good posture. These exercise that we showed you are easy to do at work and they don’t even require standing up from your chair. They are proven to reduce fatigue, prevent muscle damage and injuries. The stretching is warming up your muscles and providing them with blood, which is really important, especially if you are at your desk most of the time.

Also read: How to stay fit after 60 without going to the gym? These are the exercise you need!

why is it important to stretch at your desk easy exercises


Embedded image

Copy code to embed the image: Big picture: Small picture: BB-Code: