Stretches to Do at Your Work Desk

If you spend long hours at a desk, you’ve likely experienced stiffness, discomfort, or even pain from sitting or standing all day. It’s common to feel tension in the neck, shoulders, and back, especially if your posture isn’t ideal. Many people find that their lower back hurts when sitting for extended periods, making it essential to incorporate movement into the workday. The good news is that there are simple stretches and corrective exercises you can do at your desk that can help relieve tension, improve circulation, and support better posture. 

5 of the Best Stretches to Do at Your Desk 

1. Seated Spinal Twist

A great way to counteract the effects of sitting is by performing a seated spinal twist. While seated, place your right hand on the outside of your left knee and gently twist your torso to the left. Hold for 15-20 seconds, then switch sides. This stretch helps loosen up the spine and alleviates tension from sitting all day.

2. Shoulder Rolls

Shoulder tension is common in office workers, often due to hunching over a keyboard. To relieve this tightness, sit up straight and roll your shoulders backward in slow, controlled circles for 10-15 seconds. Then, reverse the direction. This simple movement helps release tension and is one of the best exercises to do after sitting all day.

3. Neck Stretch

If you feel stiffness in your neck, try this gentle stretch. Sit tall and slowly tilt your head to one side, bringing your ear toward your shoulder. Hold for 15 seconds, then switch sides. You can deepen the stretch by gently pulling your head with your hand. This is a great way to reduce tension caused by looking at screens for extended periods.

4. Seated Hamstring Stretch

Tight hamstrings can contribute to lower back discomfort. To stretch them while seated, extend one leg straight out with your heel on the floor. Keeping your back straight, lean forward slightly until you feel a stretch in the back of your thigh. Hold for 20 seconds, then switch legs. This can help relieve tension when your lower back hurts from prolonged sitting.

5. Standing Chest Opener

Hours of typing and working on a computer can cause the chest muscles to tighten, pulling the shoulders forward. Stand up, clasp your hands behind your back, and gently lift them while squeezing your shoulder blades together. Hold for 15-20 seconds. This stretch improves posture and counteracts the effects of sitting all day.

Lower Back Pain From Sitting? Try Chiropractic Care

While you can do these stretches at your desk to help reduce stiffness and discomfort, it’s equally important to practice good ergonomics. Adjust your chair and monitor height to promote proper posture, take regular breaks to stand and move, and ensure your workspace supports spinal alignment. And one of the best things you can do after sitting all day is make time for exercise and support yourself with good health habits. 

If you’re experiencing persistent discomfort or noticing that your lower back hurts when sitting for long periods, chiropractic care can help. At Williamsburg Chiropractic in Brooklyn, NY, we specialize in spinal health, posture improvement, and pain relief. Schedule an appointment today to keep your spine healthy and your body feeling its best.