Desk Stretches

Use these desk stretches to reduce tension and discomfort at work. For more stretching information, sign up for the free stretching tips e-course.

Stretch only as far as is comfortable. If you experience pain with any technique, discontinue it until you discuss it with your healthcare provider.

Desk Stretches

For neck tension sitting at your desk:

1. Drop your chin to your chest as you exhale.
2. Inhale and very slowly let your right ear drop to your right shoulder.
3. Exhale and roll your chin to your chest.
4. Inhale and roll your left ear to your left shoulder.
5. Exhale and return to the chest.
6. Continue these movements, slowly and easily, for several minutes.

To stretch your whole spine:

1. Raise your arms over your head.
2. Stretch your right arm toward the ceiling; hold. Then relax.
3. Then repeat with your left arm.
4. Repeat several times.

For joint mobility:

1. Stretch one leg in front of you and roll your ankle in circles, both directions.
2. Repeat on the other side.
3. With your arms at your sides, roll your wrists one way, then the other.
4. As if you had a piece of tape stuck to your fingers, shake your arms and hands vigorously to get it off. Shake for 30 seconds and feel the energy move through your limbs.

For upper body tension:

1. Clasp your hands behind your head with your elbows pointing to the sides.
2. Exhale and very slowly twist your head and torso to the right. Hold for a moment, inhale and turn back to center.
3. Then exhale, turn to the left, and return to center.
4. Repeat 5 times each direction, up to 3 times a day.

To ease back tension:

Stretching DVD

1. Push your chair away from the desk.
2. Stretch both arms forward and rest your hands on the desk.
3. Exhale and lower your head while arching your back. Relax for a moment with your head down.
4. Inhale and raise your head and chest, arching your back in the other direction.
5. Repeat several times, breathing slowly and completely.

Other stretches on this site:

Neck and Shoulder Stretches
Back Stretches
Hip Stretches
Leg Stretches
PNF Stretching (Proprioceptive Neuromuscular Facilitation)



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