Stretches to Do at Work Every Day

The habits we build at our desk, especially while sitting, can contribute to discomfort and health issues. The good news is that moving or stretching is a buildable habit. For starters, you can set a timer to remind you to take a quick walk or stretch. If you’re pressed for time, there are even certain stretches you can do at your desk. Here are our favorite stretches you can do right at your desk!

Triceps stretches

  1. Raise your arm and bend it so that your hand reaches toward the opposite side.

  2. Use your other hand and pull the elbow toward your head.

  3. Hold for 10 to 30 seconds.

  4. Repeat on the other side.

Upper body and arm stretch

  1. Clasp hands together above the head with palms facing outward.

  2. Push your arms up, stretching upward.

  3. Hold the pose for 10 to 30 seconds.

Shoulder, or pectoralis stretch

  1. Clasp hands behind your back.

  2. Push the chest outward, and raise the chin.

  3. Hold the pose for 10 to 30 seconds.

Hip and knee flexion stretch

  1. Hug one knee at a time, pulling it toward your chest.

  2. Hold the pose for 10 to 30 seconds.

  3. Alternate.

Shoulder shrug

  1. Raise both shoulders at once up toward the ears.

  2. Drop them and repeat 10 times each direction.

Neck stretches

  1. Relax and lean your head forward.

  2. Slowly roll toward one side and hold for 10 seconds.

  3. Repeat on other side.

  4. Relax again and lift your chin back to starting position.

  5. Do this three times for each direction.

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