If you spend hours sitting—whether at a desk, on the couch or driving—it can lead to tightness, aches and limited range of motion.
The best way to counteract this is with regular movement like stretching.
“Spending long hours sitting at a desk can lead to stiffness, poor posture and discomfort,” explains Bonnie Strati, who is a NASM-certified personal trainer, yoga instructor and master flexologist at StretchLab.
Here are five desk stretches she recommends, which will help “break up sedentary time, prevent pain and improve posture.”
How to do the five desk stretches
You can perform these stretches as a sequence or individually if time is short.
- Seated cat-cow with neck tilt
- Shoulder mobility stretch
- Chest opener with side neck stretch
- Seated hamstring and calf stretch
- Seated side bend into spinal twist
Watch the video and check out the step-by-step form guides below to learn how to do the moves.
Seated cat-cow with neck tilt
Reps: 5-10
- Sit tall with feet flat on the floor, hands resting on your thighs.
- Inhale, arch your back, lift your chest and tilt your head slightly upward (cow pose).
- Exhale, round your spine, tuck your chin and press through your hands (cat pose).
- Flow through the movement, allowing your neck to flow naturally, without strain or force
Trainer tip: “This targets the spine, neck, shoulders and core, and improves postural alignment, spinal mobility and releases tension from prolonged sitting.
“Gentle neck tilts relieve stiffness in the cervical spine [the section at the top]. Focus on initiating movement from the pelvis and upper back, keeping the neck relaxed.”
Shoulder mobility stretch
Reps: 5-10 in each direction
- Sit tall and extend your arms out to the sides at shoulder height.
- Rotate your right arm to point your thumb down, while rotating your left arm to point your thumb up, moving the rotation from your shoulders.
- Feel the stretch through your arms and upper back.
- Hold for a few seconds, then reverse the direction.
Trainer tip: “This targets shoulders, upper back and arms, and improves shoulder range of motion and relieves tension from a hunched posture.
“It also helps counteract tight shoulders from long hours of typing. Keep your chest lifted and move through the shoulders, not just the hands.”
Chest opener with side neck stretch
Hold: 15-30secs on each side
- Sit or stand tall and interlace your fingers behind your back.
- Straighten your arms and gently lift your chest.
- While holding the stretch, gently tilt your head to one side, to stretch your neck.
- Hold for 15–30 seconds, then switch sides.
- Breathe deeply, feeling the stretch across your chest, shoulders and neck.
Trainer insight: “This targets the chest, shoulders and upper back, and counters rounded shoulders and tech neck.
“It also opens the chest and improves breathing, and releases tightness in the neck and upper traps for better overall flexibility. Keep your core engaged and shoulders relaxed as you open the chest.”
Seated hamstring and calf stretch
Hold: 15-30secs on each side
- Sit on the edge of your chair and extend one leg straight, heel on the floor, toes pointing up.
- Hinge forward from the hips, keeping your back straight, until you feel a stretch in your hamstring and calf.
- Maintain a slight bend in the knee if you need.
- Hold for 15–30 seconds, then switch legs.
Trainer insight: “This targets hamstrings, calves and lower back. It loosens tight hamstrings, caused by prolonged sitting, which can affect pelvic alignment.
“Keep a neutral spine and engage your core while hinging forward.”
Seated side bend into spinal twist
Reps: 15-30 second holds on each side
- Sit tall with both feet flat on the floor.
- Extend your right arm overhead and gently lean to the left for a side bend.
- Hold for a few breaths, then return to center.
- Place your right hand on the outside of your left thigh and your left hand on the back of your chair.
- Gently twist your torso to the left, looking over your shoulder.
- Hold for 15–30 seconds, then switch sides.
Trainer insight: “This targets the spine, obliques and lower back, and encourages spinal rotation and side body mobility, which enhances postural balance.
“It helps relieve tension in the lower back and encourages better spinal alignment and posture. Keep both hips grounded and initiate the twist from the mid-back, not just the shoulders or neck.”
