6 Simple Stretches for Anyone Who Sits at a Desk All Day

Long hours at a desk can leave your neck, shoulders and back feeling tight. These gentle stretches take a minute or two each and can be done in normal work clothes. Move slowly, breathe normally and never stretch to the point of pain.

1. Neck tilt

Sit tall. Slowly tilt your right ear toward your right shoulder and hold for 15 to 20 seconds. Repeat on the other side.

2. Shoulder rolls

Lift your shoulders toward your ears, roll them back and down. Repeat ten times, then reverse the direction.

3. Chest opener

Clasp your hands behind your back (or hold the back of your chair), gently straighten your arms and lift your chest. Hold for 20 seconds.

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4. Seated twist

Sit tall, place your right hand on the outside of your left knee and gently turn to the left. Hold for 15 seconds, then switch sides.

5. Wrist and forearm stretch

Hold one arm straight out, palm up. With the other hand, gently pull the fingers back toward you. Hold for 15 seconds, then turn the palm down and repeat.

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6. Standing hip flexor stretch

Stand up and take a step back with one foot into a short lunge, keeping your back leg fairly straight. Tuck your hips under slightly until you feel a stretch at the front of the back hip. Hold for 20 seconds per side.

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Make it a habit

The most useful habit is simply to change position often. Stand up for phone calls, walk to a colleague instead of messaging, and set a reminder to move every 30 to 60 minutes.

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