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30 Best Office Chair Stretches to Revitalize Your Work Routine
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If you’ve slumped over your desk at the end of a long workday, you know how disheartening it can be to feel so lethargic and uncomfortable. What’s worse, research shows that prolonged sitting can negatively impact your health, productivity, and overall well-being. Incorporating simple office chair stretches into your workday can help alleviate these unwanted effects. In this article, we’ll explore effective seated stretches you can do while sitting at your desk to help you feel energized, pain-free, and more productive—all without drawing attention from your coworkers.
Pliability's mobility app offers easy-to-follow stretch routines to help you relieve tension and improve your range of motion. With frequent use, the office chair stretches can help you achieve your goals of feeling more energized and productive throughout your workday.
What Are the Consequences of Not Moving Enough?
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When you think of work-related musculoskeletal disorders, you might picture a construction worker or someone in a heavy manufacturing job. These disorders are not limited to those industries. They can occur in all sectors and work environments, including offices. Research shows that when office workers are suddenly moved to another area after working for a long time at a desk, their muscles are weak and prone to injury.
How Desk Jobs Affect Your Body and Mind
This is because the human body is made to move, not sit in the same position for long periods. If you work in an office, you’ve probably felt the effects of this and may have noticed that your desk life takes a toll on your mental and physical health over time. A study investigating 8,000 office-working adults discovered that sitting at a desk for prolonged periods can lead to:
- Weak muscles
- Reduced blood circulation
- Inflammation
- Weakened immune system
The Trouble With Sitting
Research shows that repetitive motion, poor posture, and sitting stagnant can cause or worsen work-related musculoskeletal disorders. Furthermore, these factors combined, if not monitored, can increase your risk of:
- Heart disease
- Cancer
- Diabetes
- Weight gain
- Obesity
The good news is that you can improve your health and comfort while working. Doing desk stretches while at work reduces pain and substantially improves posture.
Move to Improve
Experts recommend taking a break to move every 45 minutes to help break the cycle of prolonged sitting. Movement can be as minimal as standing at your desk, short walks, or desk stretches. Office exercises are a form of muscle therapy that loosens your muscles, improves circulation, and boosts your mind to help you stay focused.
Doing a mini-yoga session in the middle of a workday can feel quite weird. But your desk stretches will transform your physical and mental well-being and help you leave the office feeling better.
Take the Time to Stretch
It’s easy to forget to do office stretches and exercise because you have many more ‘productive’ things. But it is a buildable habit. The following flexibility exercises release tension in your:
- Neck
- Back
- Shoulders
- Hips
- Glutes
Do them as often as possible, and you’ll notice reduced tightness and even more productivity! You’ll never know if you don’t give it a try!
Related Reading
- Why Is Employee Wellness Important
- How to Engage Employees in Wellness Programs
- Stretching Before Work
- Team Wellness at Work
- Benefits of Employee Wellness Programs
- Virtual Wellness Activities for Employees
- Benefits of a Workplace Wellness Program
- Benefits of Stretching at Work
- Staff Wellness Activities
- Employee Wellbeing Strategies
30 Best Office Chair Stretches to Revitalize Your Work Routine
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1. Chest Opener Stretch
Opening the chest will help even the muscles along the hips and spine. This will encourage the spine to be aligned appropriately, improving posture.
How To:
- Make sure you are sitting at the front of your chair with your feet flat on the ground.
- Then, grab the sides or the back of your chair.
- Pull your chest forward by moving your shoulder blades towards one another.
- Hold for 15 seconds and repeat 2-3 times.
2. Neck Rotation Stretch
Stretching the neck can help improve posture, often leading to upper back and shoulder pain.
How To:
- Start by sitting straight up in your chair.
- Then, grab one side of your chair with your hand and turn your head in the opposite direction.
- Hold this pose for 10 seconds and repeat on the other side.
3. Upper Body Stretch
Stretching the upper body is excellent for relieving pain in the upper back and helps to elongate the spine. It is beneficial for athletes because they tend to have compressed spines more often.
How To:
- Begin by sitting straight up in your chair with your feet flat.
- Put your hands above your head and interlock them, palms facing upward.
- Hold this pose for 30 seconds.
4. Trunk Rotation Stretch
This stretch targets lower back pain and can help to reduce tension near the spine.
How To:
- Sit up straight in your chair and plant your feet on the ground.
- Then, grasp the back or side of your chair with one or both hands.
- Twist your upper body slowly to one side and hold for 15 seconds.
- Repeat on the other side.
5. Hamstring Stretch
Even though the hamstrings are a part of the leg, stretching this muscle can help relieve back pain. When the hamstrings are tight, tension in the lower back can increase.
How To:
- Extend one of your legs outward to keep it as straight as possible.
- At the same time, keep your other leg bent and your foot flat.
- Reach your hands towards your toes and hold this pose for 30 seconds.
- Repeat on the opposite leg.
6. 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.
7. Office Chair Back Stretch
- While sitting, reach both hands behind your back and around the office chair.
- Once you hold well, arch your back and move your chest forward.
- Hold each stretch for 30 seconds and repeat 5 times.
8. Reach for the Sky
How To:
- 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.
9. Calf Raises
- Take a break from sitting, stand up, and try 20 calf raises.
- Keep your legs straight and raise yourself by rolling onto the ball of your foot while tightening your calf.
10. Hamstring Chair Stretch
- While sitting, straighten your legs and fold your body towards your toes.
- Make sure to keep your back straight.
- Hold for 30 seconds, repeat 3-5 times.
11. Seated Lat Stretch
How To:
To get a nice lat 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.
12. Seated Spine Twist
- Cross one leg over the other, then twist your body toward the leg that is on top.
- You can use the arm of the chair to push yourself into a more profound twist if need be.
- Hold for 30 seconds, repeat 3 times on each side.
13. Seated Tricep Stretch
- Put one arm up and bend your elbow so that the underside of your arm is facing outward.
- Use your opposite arm to push your elbow backward so that you feel a stretch in your triceps.
- Hold for 30 seconds, repeat 3-5 times per arm.
14. Wrist Stretch
How To:
- Press your palms together before your chest and hold for 15 seconds.
- Push the backs of your hands together for a reverse stretch and hold for another 15 seconds.
- Repeat 5 times.
15. Rotating Neck Roll
Benefits:
Releases tension from the neck, which builds up after prolonged work sessions.
How To:
- Start with a gaze up to the ceiling, keeping your neck long.
- Then, bring your left ear down and hold for a few beats before rolling your head down toward the ground, getting your head to your chest.
- Hold again, roll your head to the right, and bring your right ear to your right shoulder.
- Throughout the exercise, inhale and exhale in a controlled manner.
- Repeat three times and switch directions.
Pro tips:
Avoid neck rolls if you have any issues or injuries to the neck or cervical spine. Neck rolls get a lot of stretching done in a short time, but do them very slowly—at least 5 seconds per rotation—and don’t force your neck to ‘stretch as much as possible.’ Do what feels good to you.
16. The Shoulder Shrug
Benefits:
Shoulder shrugs simultaneously relax the neck and shoulders and strengthen, thus helping prevent further neck pain and stiffness.
How To:
- Sit straight in your chair, arms on your sides, palms facing inwards.
- Inhale and slowly bring your shoulders as high up towards your ears as possible.
- Lower your shoulders back down while exhaling.
- Aim for 20 repetitions each time you do this.
Pro tips:
While doing this stretch, take the opportunity to straighten your back and give your spine a little stretch!
17. The Hand & Finger Stretch
Benefits:
This stretch is significant during long work and study sessions because you constantly type, tap, and write. This three-in-one stretch helps reduce stiffness and increase your fingers’ range of motion.
How To:
- Tight Fist: Make a fist as tight as possible and squeeze hard for a few seconds.
- Release and shake your hand loosely.
- Tiger Paw: Open your palm and curl your fingertips.
- Tense your fingers and palms like you am doing a karate chop.
- Hold it briefly, then release and shake your hand loosely.
- Spread Wide: Open your fingers and palm wide, spreading your fingers as wide as you can.
- Hold it briefly, then release and shake your hand loosely. Repeat a few times.
Pro tips:
You don’t have to follow the exact order as described. You can bring out your inner finger jutsu, shake it up, and try different combinations!
18. The Chest and Pec Stretch
Benefits:
Unfortunately, a long study session encourages hunched shoulders. This stretch will gently remind your spine to align and stretch your shoulders in the opposite direction from when I’m hunched over.
How To:
- Seated or standing, interlock your fingers, bend your elbows, and raise your arms above your head.
- Gently squeeze your shoulder blades together and move your elbows and hands backward.
- Repeat a few times.
Pro tips:
your hands should not rest against your head. your shoulder blades should be doing all the work, stretching your shoulders and chest. To emphasize different areas, try varying hand heights—hands behind the head, hands on top of the head, and hands a few inches above the head.
19. Triceps & Side Stretches
Benefits:
Like the chest and pec stretch, this refreshes your study hunch and stretches your sides and lats.
How To:
- Sit or stand upright with your arms hanging loosely at your sides.
- Raise your right arm and bend it so your right hand can grasp the back of your left shoulder.
- Raise your left arm with an overhanded reach (palm down), grasp your right elbow, and gently pull to stretch the tricep and shoulder.
- Release and switch sides for a complete set when you feel the stretch.
- Repeat a few times.
Pro tips:
Lean in the direction I’m pulling to get a deeper stretch, especially for your sides.
20. The Upper Back & Lat Stretch
Benefits:
Hitting your shoulders, forearms, lats, and upper back is an all-in-one activity you can easily do while seated.
How To:
- Hold both arms above your head.
- Link your hands with your palms facing upwards.
- Reach as high as possible.
- You should feel your shoulders stretching.
- Repeat several times.
Pro tips:
Try to lengthen your arms and shoulders upwards as much as possible when reaching up. Every little additional effort benefits your flexibility.
21. The Cat-Cow Stretch
Benefits:
These complementary poses stretch the entire spine and improve spinal mobility. Stretch the front torso and chest by arching the back in a ‘cow’ pose, and the ‘cat’ pose stretches the back of the torso and shoulders.
How To:
- Sit straight in your chair, engaging your abs with your feet flat on the floor if possible.
- Inhale, arch your back (leading with the chest), and look up towards the ceiling.
- Lift your chin and allow your arms to relax.
- Exhale, round your spine, and let your head drop forward slowly.
- Tuck your chin and allow your shoulders to roll forward.
- Repeat five times, moving fluidly between cat and cow poses.
Pro tips:
If you have neck or cervical spine issues, keep the neck aligned with the torso throughout these poses.
22. The Chair Pigeon
Benefits:
This stretch, which focuses on the hips but gives your back a bit of stretch, is especially beneficial for those with tight hips.
How To:
- Bring your right knee to the chest and hug it firmly.
- Gently rotate your knee outward and ankle inward, resting your ankle on your left thigh, just above the knee.
- If you already feel a stretch, you will stay there. If not, you will hold onto the chair seat and breathe in to lengthen your spine.
- Bend forward from the hip, keeping your spine straight and long.
- Go as far as is comfortable for me, then gently allow your spine to round to get an extra back stretch.
- Hold this position for a few slow breaths, then slowly rise back up.
- Repeat the same steps for the other side a few times.
Pro tips:
Go slow. If you have knee issues and can’t bring your ankle onto the opposite thigh, straighten your lower leg and rest your ankle anywhere, as low down as comfortable, on the straight leg.
23. The Chair Forward Fold
Benefits:
A seated forward fold lowers your head below your heart, which can be calming. This pose reduces stress and stretches the spine and hamstrings.
How To:
- Sit up straight in your chair, arms relaxed at your sides.
- Exhale and hinge from the hip, slowly lowering your hands to the floor (or, if not, on your thighs or shins).
- Slowly round your upper back, lowering your chest between your legs and relaxing your head and neck.
- Allow your shoulders to relax and round.
- Stay for five breaths.
- Inhale and slowly roll up, lifting your head last.
- Relax your shoulders back and down.
Pro tips:
Avoid if you have high blood pressure or eye issues, such as glaucoma or detached retinas.
24. Work the Room
Most spend hours hunched over computers, smartphones, and steering wheels. That takes a toll on your back, hips, neck, and shoulders, and it’s not always easy to find the time to take care of aches and pains. But you can stretch anywhere there’s a wall or chair.
25. Hip Opener
Your hips and lower back get tight from too much sitting. This seated stretch can open both.
How To:
- Sit on the edge of your chair with your feet hip-width apart, directly under your knees.
- Cross one ankle over the opposite knee.
- Gently stretch forward.
26. Low Back Release
- Shake (don’t stir) the tension from your lower back with a twist. All you need is a chair.
- Turn sideways in a chair. Hold the back of the chair with the arm closest to it.
- Gently twist the front of your body toward the back of the chair.
- Reach your other arm to the opposite knee or farther if you can manage it.
27. Half Downward Dog
This version of the well-known yoga pose is an all-purpose, full-body stretch that’s especially good for your hamstrings.
How To:
- Stand facing the back of your chair.
- Place your hands on the back of the chair.
- Step back as far as you can.
- Try to keep your arms and legs straight as you stretch your spine.
28. Wrist and Shoulder Release
All that typing—and texting and mouse clicking—tightens your muscles. You can’t overdo this gentle stretch for your wrists and forearms.
How To:
For your wrists:
- Extend your right arm, palm up.
- Gently pull your fingers down and back with your left hand.
- Switch hands and repeat.
For your shoulders:
- Stretch your arms straight out and interlace your fingers.
- Turn your hands palms out.
- Gently raise your arms overhead and stretch.
29. Hip & Knee Flexion Stretch
- Face forward and keep both feet firmly on the ground.
- Rest an arm on the back of your chair.
- Twist your upper body toward the resting arm (exhale while doing so).
- Hold for 15-30 seconds.
- Switch sides and repeat.
30. Upper Trap Stretch
- Relax your shoulders and lean your head forward.
- Slowly roll your head towards your left shoulder and hold for 15 seconds.
- Repeat the same motion towards your right shoulder.
- Relax your head and lift your chin to its natural position.
- Repeat this exercise three times in each direction.
Related Reading
- Workplace Stretching
- Wellness Incentive Programs
- Workplace Wellness Program Ideas
- Stretching Exercises for Warehouse Workers
- Company Wellness Programs
- Successful Corporate Wellness Programs
- Employee Wellness Software
- Employee Wellness Program Ideas
- Corporate Wellness Initiatives
- Stretches For People Who Sit All Day
- Employee Wellbeing App
- Corporate Mobility Services
- Corporate Wellness Services
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- Improve flexibility
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Pliability provides daily-updated custom mobility programs for those interested in optimizing their health and fitness. It also includes a unique body-scanning feature to pinpoint mobility issues. If you’re feeling limited by pain or your ability to move, Pliability aims to complement your fitness routine and help you move better.
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STRETCH. BREATHE. LIVE.
