Simple Stretches in a Work Day

As computers and desk jobs are becoming more prevalent, many of us find ourselves sitting in the same position, staring at our screen all day long. We may notice neck soreness, lower back pain or even headaches which we often attribute to other things we’ve done or conditions we worry about having. Below are some stretches and simple exercises that can be easily performed in the office.

The easiest step we can take is stretching during our workday. Stretching requires that you actually get out of your seat during the day and helps get some blood flowing back to your arms and legs. Stretching is a great way to loosen your muscles, reducing stiffness and pain. We understand that you can’t exactly get out of your seat and perform an hour-long yoga session during your work day, but there are some great stretches you can do right in your office.

Upper Body Arm Stretch

This can be at your desk while sitting or you can enjoy it outside while taking in some fresh air.

Full Body Arm and Leg Stretch

Take a knee with this stretch either next to your desk or in a hallway. This allows you to stretch your legs while opening up your chest. When you stretch your chest are and rib cage you allow for easier oxygen flow through the lungs. By engaging your legs at the same time you relax all the muscle in the body.

Balance and Gaze

When we work at a computer screen it is important to remember to move your eyes up and beyond the screen. Take an opportunity once or twice a day to stand up while you do this and incorporate a balance pose.


Create a standing option at your desk. This gets you up and moving while you work.

As you make stretching a habit, you should begin to notice some relief in areas that have been stiff or causing you pain. Try to perform these stretches a couple of times per day, so you can feel lasting relief and keep the stiffness to a minimum.