20 Best Stretches for Office Workers to Relieve Tension & Improve Comfort

After hours of sitting at a desk, hunched over a computer, you might feel tight and sore in your neck, shoulders, and back. You might shift in your seat, hoping to find a more comfortable position, but it doesn't help. 

So, you get up to grab a snack, as if that will make the discomfort disappear. Sound familiar? You're not alone if you struggle with discomfort from sitting too long. Research shows that almost half of office workers experience back pain that can be debilitating. 

The good news is that seated stretches can help relieve discomfort, improve flexibility, and enhance overall well-being while working at a desk. In this guide, we’ll explore the best stretches for office workers to help you find relief. Incorporating stretches into your daily routine is simple with Pliability's mobility app. The user-friendly platform features an extensive library of videos from trusted experts to help you improve your mobility and relieve discomfort.

What Are the Dangers of Sitting Too Long?

Prolonged Sitting: The Silent Killer

Sitting in front of a computer daily can wreak havoc on your body. That’s especially true if you don’t have an ideal ergonomic set-up (most of us don’t) and stay in the same position for hours. This lack of variation, along with hunching the shoulders and an uncomfortable chair, can cause back pain, headaches, tension, and tightness in your back, neck, and shoulders. 

Studies show many benefits of stretching, including reducing neck and shoulder pain. Plus, regular breaks to stand and stretch increase productivity. Flexibility breaks allow your eyes to rest and your entire body to feel more comfortable. 

The Shocking Health Risks of Sitting Too Long

Your body is made to move—not to sit in the same position for long periods. Sitting too long can affect your health, including shortening your life span. A large study looking at 8,000 adults found that sitting for a prolonged period increased your risk for heart disease, cancer, diabetes, and even early death. In addition, experts say too much sitting can cause back, neck, hip, and even shoulder pain. They also warn that prolonged sitting contributes to weight gain and obesity. 

Move or Die: Make Time for Breaks

To help break the cycle of prolonged sitting, experts recommend taking a break to move for one to three minutes every 30 to 45 minutes—or at least once an hour. The bottom line is that you need to find ways to sit less. This break can be simply standing at your desk (or using a standing desk), taking short walks, or doing the stretches below. This movement not only loosens up your muscles and improves circulation but also boosts your mind to help you stay focused. 

Stretching for Office Workers

The following flexibility exercises emphasize the neck, back, shoulders, hips, and glutes. Do them as often as possible, and you’ll notice less tightness and more productivity.

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20 Best Stretches For Office Workers to Relieve Tension

1. Chest Stretch

Most of us spend much time hunched forward, so stretching your pectoral (chest) muscles and shoulders is crucial. Avoid this move if you have shoulder problems. To perform this stretch:
 

• Stand with your feet shoulder-width apart. You can also perform this exercise seated in a chair. 
• Move your arms behind you and lace your fingers together if you can. 
• Straighten the arms and gently lift your hands a few inches until you feel a stretch in your chest. 
• Hold for 10 to 30 seconds. 
• Repeat 5 to 10 times. 

You can also use a resistance band and hold it overhead. Or, put your forearms on either side of a doorway, gently pressing forward until you feel a stretch in the chest.

2. Shoulder Shrug

The shoulders and neck hold a lot of stress and tension from typing, clicking, and scrunching. Most of us hunch much more than we realize, making the trapezius and other shoulder muscles tense. Exercises like shoulder rolls and shrugs will get the blood moving through your traps.
 

• Sit or stand with your back straight and your shoulders back. 
• Lift the shoulders towards the ears, squeezing them as hard as possible. 
• Hold for 1 to 2 seconds and roll them back as you relax. 
• Repeat for 8 to 10 reps. 
• End the exercise by rolling the shoulders forward and backward several times.
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3. Upper Back Stretch

While shoulder shrugs will help get the circulation going, this upper back move will stretch all the muscles between the shoulder blades, traps, and shoulders.
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• Start in a seated or standing position. 
• Stretch the arms straight out and rotate the hands so the palms face each other. 
• Cross the arms so the palms are pressed together and clasp fingers together. If twisting the arms doesn't feel good, lace the fingers together. 
• Contract the abs and round the back, reaching away with your arms as you relax the head down. 
• Don't collapse; instead, consider you're curving up and over an imaginary ball. 
• Hold the stretch for 10 to 30 seconds.
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4. Spinal Twist

Sitting for prolonged periods can also affect the lower back, leaving it tight and achy. This twisting stretch with an acupressure mat will help gently work out some of that tension. Don't go too far on this—you only need to rotate a little to feel this stretch. If you have back pain, include this stretch and other exercises to stretch your lower body and strengthen your core.
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• Start in a seated position with the feet flat on the floor. 
• Contract the abs and gently rotate the torso towards the right. 
• Use your hands on the armrest or seat of the chair to help deepen the stretch. 
• Only twist as far as you comfortably can and keep the back straight while keeping the hips square. 
• Hold for 10 to 30 seconds and repeat on the other side. 
• Repeat five to 10 times on each side.
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5. Torso Stretch

Poor posture can not only cause a hunchback appearance, it can also make your back ache. This simple move will stretch all your back, sides, and arm muscles. You can also take the arms to either side to deepen the stretch down the sides of the torso.
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• Start in a seated or standing position. 
• Lace the fingers together and stretch them up towards the ceiling. 
• Take a deep breath as you stretch up as high as you can. 
• You can also lean to the right and left to stretch your sides. 
• Exhale and open the arms, sweeping them back down. 
• Repeat for 8 to 10 reps.
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6. Forearm Stretch

You may not realize how tight your forearms can get from typing until you stretch them out. This simple move helps stretch those muscles in the forearms and wrists to prevent hand and wrist pain from forming.
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• Start in a seated or standing position. 
• Stretch the right arm out and turn the hand down so the fingers point towards the floor. 
• Use the left hand to gently pull the fingers towards you, feeling a stretch in the forearm. 
• Hold for 10 to 30 seconds and repeat on the other hand. 
• Repeat five to 10 times on each side.
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7. Neck Stretch

Holding tension in the neck can lead to headaches and upper back tension. Many of us drop our heads forward when working on the computer, which can put extra stress on the neck muscles. Your head can weigh up to 11 pounds, so just consider how much stress that puts on your neck. A neck massager can help; however, watching your posture and doing this stretch can provide relief.
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• Start in a sitting position, with your back straight and shoulders back. 
• Reach down and grab the side of the chair with the right hand. 
• Gently pull while tilting your head to the left, feeling a stretch down the right side of the neck and shoulder. 
• Hold for 10 to 30 seconds and repeat on the other side. 
• Repeat five to 10 times on each side.
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8. Hip Flexor Stretch

The lower body also gets tight from sitting too much, especially the front of the hips. When you sit, the glutes stretch while the hip flexors are shortened, which creates tightness. Incorporating hip flexor stretches several times a day can help reduce that tightness. Plus, it gets you up and out of the chair, offering immediate relief.
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• Start in a standing position. 
• Take the right leg back a few feet. 
• Bend the back knee in a lunge position, and lower both knees until you feel a stretch in the front of the right hip. 
• Squeeze the glutes of the back leg to deepen the stretch. 
• Hold for 10 to 30 seconds and repeat on the other side. 
• Repeat five to 10 times on each side.
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9. Seated Hip Stretch

This very simple move helps open up the hips, which stretches the complex series of muscles in the hips and glutes. It feels great after a long day of sitting. Skip this move if it bothers the knees.
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• Cross the right ankle over the left knee in a sitting position and sit up nice and tall. 
• Gently lean forward, keeping the back straight and reaching out with the torso until you feel a stretch in the right glute and hip. 
• You can also press down on the right knee to deepen the stretch. 
• Hold for 10 to 30 seconds and repeat on the other side. 
• Repeat five to 10 times on each side.
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10. Inner Thigh Stretch

Inner thigh stretches are essential for the hips and groin. This builds on the previous exercise, opening the hips and removing tightness and tension in the lower body. 
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• While seated, take the legs wide, toes out, and lean forward with the elbows on the thighs. 
• Keep the back straight and the abs contracted. 
• Press forward while using the elbows to push the thighs out until you feel a stretch in the inner thighs. 
• Hold for 10 to 30 seconds and repeat as many times as you like.
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11. The One Arm Hug

Place one arm across your body on the back of your opposite shoulder. Use your other arm to push back on the elbow to get a deeper stretch. You should feel this stretch on the outside of your arm and shoulder. Hold for 30 seconds, repeat 2-3 times each arm.

12. Office Chair Back Stretch

While sitting, reach both hands behind your back and around the office chair. One you have a good hold, arch your back and move your chest forward. Hold each stretch for 30 seconds and repeat 5 times.

13. Reach for the Sky

To stretch your back, interlock both hands above your head, palms facing the ceiling. Sit straight up, then push your palms upward and elongate your spine. You should feel a nice stretch in your back. Make sure to keep your shoulders loose and relaxed. Hold for 10 seconds, repeat 5 times.

14. Seated Lat Stretch

To get a nice flat stretch, raise one arm above your head and bend it slightly across your body. Grab your wrist with the opposite arm and gently tug down to get a deeper stretch. Hold for 30 seconds, repeat 3-5 times per arm.

15. Wrist and Forearm Stretch

Wrist and forearm stretches can help reduce stiffness or soreness in your arms and wrists. Many desk workers spend a lot of time typing and writing, making these some top desk stretches for office workers.

First, press your hands together in front of your chest in a prayer position. Hold for 15 seconds, then invert the position, pressing the backs of your hands together, fingers pointing down. Hold for another 15 seconds.

After, extend one of your arms in front of your body, palm up. Use the other hand to push your extended hand towards the floor until you feel a stretch. Complete the same motion with your palm down. Then, repeat with your other arm.

16. Touch your toes

Though simple, this stretch is one of our fantastic office stretches to maintain great health – it helps loosen leg muscles and improve circulation. You can do this stretch sitting at your desk or standing up with your legs stretched before you.

Attempt to touch your toes. Hold for 20 seconds and repeat.

17. Ankle Stretch

The ankle stretch works great to revive circulation in your legs and is particularly recommended for long-haul flights. It's simple but essential for our 10 office stretches to maintain great health.

While sitting at your desk, lift one leg horizontally to your body. Slowly rotate the foot at the ankle. Repeat the rotation going the other way and on the other foot.

18. Lunges

Finally, lunges may seem strange for an office, but they boost strength and stretch tired muscles. Some situations lend themselves better to lunges. We don’t recommend them in your next board meeting, but our team has been caught on many occasions lunging behind a desk.

Make sure your upper body is straight with eyes looking forward, and take a step forward as you step; lower your hips until both knees are at a 90-degree angle. Your forward knee should align with your front foot, and your back should not touch the ground. Push yourself to the standing position and repeat stepping forward with the other leg.

19. Child's Pose

The shape of the leg position can vary depending on the mobility within your hip and knee joints. Aiming for a 90° angle at the knee and hip will open up the short adductor muscles in the front of the groin. Making an ‘M’ shape with the legs will take the stretch more to the adductor magnus, down the back of the inside thigh. Reach your arms forward, allowing your head to rest between them. Feel your spine lengthening and a sense of traction as you ease into the stretch.

20. Reverse Shoulder Stretch

Stand upright and clasp your hands together behind your back. Keep your arms straight and slowly lift your hands upwards.

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How to Perform the Desk Stretches Effectively

Why Proper Stretching Technique Matters for Desk Stretches

Proper technique is crucial when performing desk stretches to prevent injuries and ensure maximum benefits from the movements. Stretching a cold or injured muscle can aggravate the injury and lead to further pain and discomfort. 

Rules and Guidelines for Desk Stretches 

To follow are a few rules and guidelines to help you get the most from the desk stretches below and ensure you stay safe and injury-free. 

Firstly, a general review of the area to be stretched should be made. Avoid stretching this area altogether if the stretched muscle group isn’t 100% healthy. For example, don't do neck stretches if you have a neck injury. 

Secondly, gently and slowly perform these desk stretches, and avoid bouncing or jerky movements. This will help to reduce muscle tears and strains that rapid, jerky movements can cause. 

And lastly, stretch ONLY to the point of tension. Stretching is not an activity that was meant to be painful; it should be pleasurable, relaxing, and very beneficial. However, many people believe that they need to be in constant pain to get the most from their stretching. This is one of the greatest mistakes you can make when stretching.

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After hours of sitting at a desk, hunched over a computer, you might feel tight and sore in your neck, shoulders, and back. You might shift in your seat, hoping to find a more comfortable position, but it doesn't help. 

So, you get up to grab a snack, as if that will make the discomfort disappear. Sound familiar? You're not alone if you struggle with discomfort from sitting too long. Research shows that almost half of office workers experience back pain that can be debilitating. 

The good news is that seated stretches can help relieve discomfort, improve flexibility, and enhance overall well-being while working at a desk. In this guide, we’ll explore the best stretches for office workers to help you find relief.

Incorporating stretches into your daily routine is simple with Pliability's mobility app. The user-friendly platform features an extensive library of videos from trusted experts to help you improve your mobility and relieve discomfort.