Many of us spend long hours sitting at a desk, in a car or on the couch, especially in winter. By mid-afternoon, shoulders creep up toward the ears and the lower back starts to feel stiff. Short movement breaks are an easy way to feel more comfortable through the day.
These stretches are gentle and intended for general comfort. Move slowly and never push into pain. If you have an injury, a health condition or ongoing pain, talk with your doctor or a physical therapist before starting new stretches.
Before You Start
Sit toward the front of your chair with your feet flat on the floor. Breathe naturally throughout. Each stretch should feel mild, never sharp. Hold for a few slow breaths, then release.
For the Neck and Shoulders
Shoulder Rolls
Slowly roll your shoulders up toward your ears, back and down. Repeat five times, then reverse the direction. This is a simple way to notice and release tension you may be carrying.
Gentle Neck Tilt
Let your right ear drift toward your right shoulder without lifting the shoulder. Hold for a few breaths, then switch sides. Keep the movement small and comfortable.
Chin Tuck
Sitting tall, gently draw your chin straight back, as if making a slight double chin. Hold for a moment and release. This can feel nice if you tend to lean toward your screen.
For the Back and Chest
Seated Twist
Sit tall, place your right hand on the outside of your left knee and gently turn your upper body to the left. Keep the movement easy. Hold for a few breaths, then switch sides.
Chest Opener
Clasp your hands behind your back, or hold the sides of your chair, and gently draw your shoulder blades together while lifting your chest. This is a nice counterbalance to leaning forward over a keyboard.
Seated Cat and Cow
With hands on your knees, round your back as you breathe out, letting your chin drop. Then gently arch your back and lift your chest as you breathe in. Repeat slowly a few times.
For the Hands, Hips and Legs
Wrist and Finger Stretch
Extend one arm in front of you, palm up, and use the other hand to gently draw the fingers back. Then turn the palm down and repeat. Wiggle and spread your fingers afterward.
Ankle Circles
Lift one foot slightly off the floor and slowly circle the ankle in each direction. Switch feet.
Stand and Reach
Stand up, reach your arms overhead and take a slow breath. Even standing for a moment can feel refreshing.
Building Movement Into the Day
The best stretch routine is the one you remember to do. A few ideas:
- Set a quiet reminder every hour or so to stand and move.
- Stretch during phone calls or while a file loads.
- Take the long way to the break room or mailbox.
- Step outside for a short walk at lunch when the weather allows.
A few minutes of gentle movement, sprinkled through the day, can make long stretches of sitting feel a little easier on the body.