6 stretches for desk workers

Most of us are probably aware that we need to move our bodies every day to maintain good health but did you know that it’s equally important to limit the amount of time that we spend sitting down? Research suggests that the more time we spend sitting, the higher the risk of potentially developing long term health conditions such as cardiovascular disease and type 2 diabetes. Here are some easy ways you can integrate movement and break up sitting time during the work day without having to leave the desk.

How to sit less and move more

Taking a break to stretch during the day is a great way to break up, and reduce, the time spent sitting. This extra movement also helps to give our bodies a nice hit of happy hormones (aka endorphins) and has been shown to help reduce stress and contribute to improved mood. There are also other strategies you can use like scheduling regular walks or taking walking meetings.

Benefits of stretching

When it comes to regular stretching, there are many physical and even mental health benefits on offer: 

• Research suggests being able to move through a greater range of motion may bring improved results from strength training. That means that if you’re hitting the weights in the gym regularly, stretching might just be your little secret weapon.
• Regular stretching may also help to reduce perception of pain, especially when combined with strength training.
• Stretching is a simple activity you can do almost anywhere, to break up sitting time and support mental health.

6 simple stretches

We’re all about making health less complicated and more fun. Whether you’re sitting in the office, on a plane, or in front of the TV, here’s your guide to 6 stretches, from an Accredited Exercise Physiologist.

Stretch 1: Torso twists

Why it’s great: opens the chest and stretches through the middle part of the back.

• Start by turning your whole body to sit sideways in your chair.
• Point your arms straight out in front of you and bring the hands together.
• Try to keep your legs and hips still, and open one arm as if you’re trying to twist the ribs towards the other side of the chair.
• Inhale as you open the arms and exhale as you bring them back together.
• Repeat for a total of 4 reps on each side.

Stretch 2: Chair side bends

Why it’s great: can be a great little awareness tool on how you may be sitting during the day. Stretches the muscles from the side of your hip all the way up the side of your trunk, neck, and arm.

• Start by giving the hips a little wiggle side to side, aiming to get as centred in your chair as possible.
• Extend one arm up and over the head, slowly trying to ‘bend’ your body to the side, including the head. Imagine trying to lift up and over, making the spine as long as you can, instead of just crunching over to the side.
• Hold for a few seconds.
• Slowly let the body roll forward before sitting up and changing to the other side.
• Repeat the above process with the opposite arm.
  

Stretch 3: Seated cat

Why it’s great: helps to relieve tension in the back and along the spine.

• Start by shifting towards the edge of your chair so you have a bit of room to move back and forth.
• With your hands on your knees, inhale as you gently pull yourself forward, trying to open the chest and drop the head back slightly.
• As you exhale, gently push yourself back with the hands so you’re getting a big curve in your spine and slowly dropping the head down. Hold for 10 seconds.
• Repeat for a total of 4 reps.
  

Stretch 4: Shoulder rolls

Why it’s great: this dynamic stretch is the perfect go-to if you are quite limited in how much you can move or need to be a bit more discrete.

• As the name suggests, you’re basically just rolling your shoulders.
• Start by rolling the shoulders up, back, down, and forward.
• Repeat for a total of 4 reps.
• Then make the opposite movement by rolling forwards.
• Repeat for a total of 4 reps.
• Want more of a challenge? See if you can do one forward and one backward.
  

Stretch 5: Heel / toe rocks

Why it’s great: helps with movement in the ankles and is easy to do in meetings (under the desk) or when standing in a long queue.

• Start by pulling the toes up towards the sky.
• Drop them back down as you lift the heels.
• Rock back and forth between these movements.
• You can also try rolling to the inside and outside edges of the feet (if your shoes will allow).
• Repeat for a total of 4 reps.

Stretch 6: Seated figure 4

Why it’s great: stretches across the lower back and part of the bum.

• Start by bringing one ankle across the other thigh. If the thigh is too high and uncomfortable, bring it across the shin instead. 
• Try to let the knee of that crossed leg relax down so you feel the stretch in your lower back and bum.
• If you feel you need to get a little deeper just slightly lean forward, trying to tilt at the hips instead of just rounding the back.
• Repeat for a total of 4 reps.
• Repeat the above process with the opposite leg.

There are simple things you can do each day to break up desk time and sneak more movement in. Stretching is a great way to improve range of motion and get a little brain boost. If you need more tailored advice for your body and circumstances, a healthcare professional can give you individualised advice.

Related articles:

• 10 ways to get more steps into your day
• Want to exercise more but don’t know where to start?
• 6 stretching exercises to improve flexibility

Developed with Exercise & Sports Science Australia (ESSA).

Reviewed by Healthylife health experts August 2024