5 Simple Stretches for Desk Workers
Long days at a desk can leave your neck, shoulders and hips feeling tight. Try these five easy stretches you can do at work to stay loose between appointments.
Sitting for hours can leave your neck, shoulders, lower back and hips feeling stiff. A few minutes of gentle movement throughout the day can make a real difference in how you feel by the time you log off.
Move slowly, breathe, and stay within a comfortable range. Stop if anything causes sharp pain, and check with your practitioner if you have an injury.
1. Chin tucks
Sit tall and gently draw your chin straight back, as if making a double chin. Hold for a few seconds and repeat 8–10 times.
2. Upper trapezius stretch
Sit on your right hand and slowly tilt your left ear toward your left shoulder until you feel a stretch along the right side of your neck. Hold for 20–30 seconds, then switch sides.
3. Doorway chest stretch
Place your forearms on either side of a doorway at shoulder height and step gently forward until you feel a stretch across your chest. Hold for 20–30 seconds.
4. Seated figure four
Cross your right ankle over your left knee and sit tall, hinging slightly forward from the hips. Hold for 20–30 seconds on each side to open up the hips and glutes.
5. Standing back extension
Stand up, place your hands on your lower back and gently lean back while looking forward. Repeat 5 times, especially after long stretches of sitting.
Need more than stretching?
If tension keeps coming back, our registered massage therapists can help identify what's contributing and build a plan that fits your routine.
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