Some of us sit at our desks all day and it’s very harmful especially if you don’t get any exercise your stretch and move your body in any way. To sum it up there’s a perfect formula to stretching out while staying at your desk. We’ll show you how!

By Mariam Elhamy

Remember not to hold your breath throughout the stretches and don’t go further than is comfortable. Hold each pose for 10 to 30 seconds.

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. 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.

Shoulder and Chest Stretch

  1. Clasp hands behind your back.
  2. Push the chest outward, and raise the chin.

Upper Back Stretch

  1. Clasp your hands in front of you and lower your head in line with your arms.
  2. Press forward and hold.

Torso Stretch

  1. Rest one arm on the back of your chair and twist your upper body in the direction of that arm.
  2. Repeat on the other side.

Hip and Knee Flexion Stretch

  1. Hug one knee at a time, pulling it toward your chest and hold then alternate.

Hamstrings Stretch

  1. Remaining seated, extend both leg outward and reach for your toes.

Shoulder Shrug

  1. Raise both shoulders at once up then drop them and repeat 10 times.

Neck Stretches

  1. Relax and lean your head forward.
  2. Slowly roll toward one side and hold for 10 seconds.
  3. Repeat on the other side.
  4. Relax again and lift your chin back to starting position.
  5. Do this three times for each direction.

Upper Trap Stretch

  1. Gently pull your head toward each shoulder until a light stretch is felt.
  2. Hold the pose for 10 to 15 seconds and alternate once on each side.
Other Ways to Get Moving at the Office
  • Stand up while on the phone or eating lunch
  • Get a flexible chair so you can change your position
  • Do a quick walk when going to meetings
  • Get up from your seat every hour and walk around the office

Easy Day to Day Steps to Improve Your Posture