Easy Desk Stretches for Long Office Days
Sitting still for long periods tightens muscles in the neck, shoulders and hips. Short, frequent movement breaks help more than one long workout after work.
Set up your desk
Put the top of your screen at or slightly below eye level, keep your feet flat on the floor and your elbows close to your sides. A good setup prevents a lot of strain.
Try these stretches
- Neck tilts: ear toward shoulder, hold 15 seconds, switch sides.
- Shoulder rolls: 10 slow rolls backward.
- Chest opener: hands behind your head, gently draw elbows back.
- Seated twist: turn gently to each side, holding the chair back.
Move every hour
Stand up, walk to refill your water or take calls on your feet. Even two minutes of movement every hour helps.
When to get help
See a doctor or physical therapist if you have pain that lasts, numbness or tingling, or pain that wakes you at night.
