10 Stretching Exercises You Can Do At Your Home Desk

5 minutes

10 Stretching Exercises You Can Do At Your Home Desk

As seasons change we look for better ways of doing things. It can be hard getting into a new routine or getting out of an old one. One way you can easily stir up the daily grind is by stretching. Even if there is a pandemic, many of us need to be seated at the computer whether at the office or home office. That’s why in order to be motivated you should keep your body active and awake while you are sitting at your desk. You can try stretching exercises for your spine, neck and back health, and in this way, you can have better posture and prevent musculoskeletal disorders. Here are 10 stretching exercises that you can do at your home/office desk.

The majority of people spend long hours working at a desk. The head is usually bent to look at a monitor or book, where the back is arched and the waist is in an uncomfortable position. This may lead to poor posture and musculoskeletal disorders in later following years. However, you can take action by doing small 10-15 minutes increments of exercise. By doing stretching exercises you will feel motivated and more energetic in addition to having better posture.

Sitting motionless and uncomfortable at your desk may lead to:

-neck and shoulder pain

-musculoskeletal disease



-back pain

-carpal tunnel 

1. Triceps stretch 

This exercise will help you stretch your upper arm which is usually not in motion while you are using your computer. Raise your right arm bent backward as if you are trying to reach your back. With your left hand hold your raised elbow and pull it towards your left side. Try to hold for 10 seconds and release your arm. Then repeat with your left arm.

2.Shoulder stretch 

Clasp your hands at your back and push your hands downward. Move the post of your shoulders towards the back and your chest out. With this stretch, you will prevent your back from hunching and maintain a good posture.

3.Torso stretch

Place your feet on the ground and hold the top of the chair with your hand. Then twist your upper body towards your hand. Hold this pose for 10 seconds. If you have back pain you should try this exercise and stretch your back muscles.

4.Upper body and arm stretch 

Clasp your hands and stretch upward with your hands facing upwards. Try to stay in this pose for 10 seconds. You can stretch further by leaning your hands left and right. With this exercise, you will stretch your upper body which is generally in a bad posture while you are sitting on your desk.

5.Hip and knee stretch

While sitting down on your chair, inclement your back a little. Hug your knee with your both arms. Pull them towards your chest and hold for 10 seconds. Do it with your other leg. This exercise will move your hip area which is generally not moving while sitting and carrying the weight of your upper body.

6.Hamstring stretch

Your legs are generally stable when you spend the day at your desk. You should work these muscles with this short stretching exercise. Straighten your legs while seated and try to reach your toes. Hold this pose for 20 seconds.

7.Neck stretch

Throughout the workday, you look at the monitor and keep your neck in an uncomfortable position. To prevent neck problems here is a stretching for you. Relax your neck and lean forward. Roll your head from side to side for 10 seconds. Lean your head backward. Roll your head from side to side for 10 seconds.

8.Latissimus stretch

Latissimus is the widest muscle in the human body, the area between shoulder and hip. When you sit down without moving or keep your back in an uncomfortable position you may have back pain or bad posture. To prevent it, you can stretch your latissimus with this exercise. Raise your left arm straight and try to reach your right side slightly bending your upper body. Hold this pose for 10 seconds. Repeat with your right arm.

9.Upper trap stretch

Place your right arm on top of your head and gently pull your head to the right. Hold your head like this for 10 seconds. Repeat with the other arm. This way you will exercise the side of your neck and upper trap areas.

10.Forward stretch

Raise your arm parallel to the ground, while your palms are facing downward. Then lower your head between your arms while arching your back. Hold this pose for 10 minutes. This upper back stretch will help you to keep your posture in a healthy position. 

If you have more time or want to exercise further, you can increase the pose time to 20 or 30 minutes and carry your stretching exercise to a higher level. While doing these stretching exercises, don’t be harsh on yourself, if you do so this may lead to an injury. 

Benefits of stretching exercises while you are working

  • Increases energy levels
  • Reduces stress levels and in this way increases productivity
  • Improves posture
  • Reduces muscle tension and increases circulation
  • Lowers risk due to injury
  • Increases motivation
Back to blog