8 stretches to do while sitting at your desk

Adding simple stretches to your daily routine can help counter the negative effects of sitting all day for work, health experts say.

According to Healthline, sitting at a desk can contribute to multiple health issues, including neck and shoulder pain, stress, lower back pain, carpal tunnel and even obesity.

Here are eight different stretches you can do from your desk to reduce the risk of developing these conditions.

8 stretches to do while working

Regular stretching can help to “rescue your tired, achy muscles,” according to GoodRx.

Try adding these moves to your daily routine.

Chest and shoulder stretch

According to Optimal Sports Physical Therapy, this stretch targets muscles that will open up the chest if you find yourself slouching forward. Here is what to do.

1. Clasp your hands behind your back.
2. Begin to lift your arms behind you until you feel a stretch across your chest.
3. Hold for 15-30 seconds and then release.

Shoulder rolls

After a long day of typing on your computer or scrolling on your phone, your shoulders and neck can hold a lot of tension.

GoodRx explains that shoulder rolls can “boost the blood flow and release neck, shoulder, and upper back tension.” Here is how to do this stretch.

1. Sit with your arms at your sides, back straight, and shoulders down.
2. Shrug your shoulders up toward your ears, rotate them back, down and then forward.
3. Repeat this movement for 10-30 seconds and then switch directions.

Neck stretch

According to Optimal Sports Physical Therapy, leaning your head forward, like when you look closely at your computer, can cause extra tension on your neck.

Doing this stretch can relieve headaches and upper back tension. Here’s what to do.

1. Grasp the bottom of your chair with your right hand.
2. Lean your head toward your left shoulder.
3. Take your left hand and gently pull your head toward your left shoulder until you feel a stretch along your neck.
4. Hold for 15-30 seconds and then switch sides.

Trunk rotation

Doing stretches can help you become more flexible and help your range of motion, according to Healthline.

Follow these steps to stretch your torso.

1. Sit towards the front of your chair.
2. Plant your feet firmly on the ground, shoulder width apart.
3. Rest your right hand on the back of your chair and twist your upper body to the right.
4. Hold for 10-30 seconds and then switch sides.

Hip stretch

This stretch can help ease lower back pain that you may experience from sitting in a chair for long periods, according to GoodRx.

1. Sit with your back straight and your feet flat on the floor.
2. Place your right ankle on top of your left thigh.
3. Lean forward, bringing your chest toward your right leg until you feel a stretch in your right hip and glutes.
4. Hold for 10-30 seconds and then switch legs.

Back extension

Stretching your back can help to ease any tension you are experiencing while also opening up your chest and shoulders, according to Optimal Sports Physical Therapy.

This stretch is best done on a chair that doesn’t recline.

1. Sit all the way back in your chair so your back is resting comfortably on the backrest.
2. Interlock your fingers and place them on the back of your neck.
3. Lean back, keeping your elbows wide, until you feel a stretch in your back and chest.
4. Hold for 10-15 seconds and then release.

Hamstring stretch

According to Optimal Sports Physical Therapy, it’s easier for your hamstrings to tighten up when they are not regularly active.

Here is how you can relieve the discomfort if they tighten quickly.

1. Extend your right leg forward while keeping your left foot flat on the floor.
2. Sit up straight and then begin to fold forward, reaching for your toes.
3. Hold for 15-30 seconds and then switch legs.

Wrist stretch

Your wrists can take a beating if you spend a lot of time typing on a computer.

This stretch can help prevent them from tightening up, according to Optimal Sports Physical Therapy.

1. Extend your right arm straight out in front of you, with your palm up.
2. Flex your wrist, pointing your fingertips toward the floor.
3. Use your left hand to pull back on your fingers until you feel a stretch up your arm.
4. Hold for 15-30 seconds, then repeat the action but with your palm facing down.
5. Repeat motions with your other hand.

Other ways to break up sitting all day

According to Healthline, doing anything to break up sitting for long periods of time during the workday with a little bit of exercise “can relieve both physical and mental stress.”

Ways to work in more movement include standing up during phone calls or while eating lunch, taking laps during a short meeting, and getting up and walking around at least once every hour, per Healthline.