Seven Stretching Exercises You Can Do at Your Desk

Seven Stretching Exercises You Can Do at Your DeskWorking in an office environment can really take a toll on your neck, back, and legs. However, just because you sit at a desk all day doesn’t mean you have to be resigned to a life full of aches and pains—there are lots of ways to keep your body in tip top shape regardless! Below, we’ll take a look at seven easy stretches you can perform from the comfort of your own desk. With them, you’ll stay limber, and more importantly, pain free!

Standing and Sitting

It may seem trivial, but simply standing up every once and awhile can help keep pain at bay. It allows for improved blood flow to your legs and will help stretch the muscles of your back. If you have a minute to spare, try standing up and then sitting back down 5-10 times for an even better workout.

Shoulder Shrugs

Shoulder shrugs are easy, inconspicuous, and a great way to help relieve tension in your shoulders and upper back. Take it slow and inhale while you pull your shoulders towards your ears and release them on the exhale.

Torso Twists

Torso twists are a stretch that you can do without moving from your office chair, but they’re great for keeping your lower back in shape. Make sure you twist to both sides and try to do it as slowly and evenly as possible—fast, jerky movements may actually make your problems worse.

Finger Pointing

This quick stretch is a great way to release tension in your hands and wrist. Hold one arm straight out in front of you and point your fingers towards the ground. Use your other hand to gently push your fingers further down and towards you for maximum stretching. Repeat with the other arm.

Leg Extensions

Leg extensions take a little balance, but they’re a great way to keep the circulation flowing in your lower half. Hold onto the sides of your chair and slowly bring both legs up and parallel out in front of you. Flex and release your toes 5-10 times.

Bear Hugs

Show yourself (and your back!) some love with a bear hug! Place your hands on the opposite shoulder and slowly breathe in and out. Really focus on releasing the tension in your shoulders and upper back.

Leg Hugs

Sit near the edge of your chair with your feet flat on the ground. Slowly bring your torso down until your chest is touching your knees and bring your arms underneath your legs. Grab your elbows (if possible) and really focus on stretching your neck and shoulders.

For successful stretching and proper care for your body, always obtain a proper diagnosis if you have pain-generating tissue. The stretches listed in this article should always be done pain free. Please consult your doctor if you have abnormal pains while stretching.




Find out more information about our neck and back pain doctors located in Brandon and St. Petersburg and how they can help you with low back pain, neck pain, headaches, and sports injuries. Contact Tampa Bay Spine & Injury today to make an appointment and start on your path to pain-free living.

We have two locations to serve you:

Brandon, FL (813) 381-3852

St. Petersburg, FL (727) 898-3852




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