Combat stiffness from long hours at a desk with these quick, effective physiotherapy stretches. Perfect for office workers or remote employees.
Spending long hours at your desk? You’re not alone — and neither is the stiffness in your neck, shoulders, and back. But here’s the good news: you don’t need to leave your chair to start feeling better.
These simple, physiotherapy-approved desk stretches can help reduce tension, improve posture, and prevent discomfort — all without leaving your workspace.
1. Neck Stretch (Upper Trapezius Release)
Targets: Neck, shoulders
- Sit tall with your back straight.
- Gently tilt your head to the right, bringing your ear toward your shoulder.
- Use your right hand to apply light pressure to deepen the stretch.
- Hold for 15–30 seconds, then switch sides.
Tip: Keep your shoulders relaxed — don’t let them rise up!
2. Seated Spinal Twist
Targets: Spine, lower back
- Sit facing forward with feet flat on the floor.
- Place your right hand on the backrest or arm of the chair.
- Twist your torso to the right while keeping hips square.
- Hold for 20–30 seconds, then switch sides.
3. Shoulder Rolls
Targets: Shoulders, upper back
- Roll your shoulders up, back, and down in a circular motion.
- Do 10 reps slowly in each direction.
Perfect between Zoom calls to reset your posture.
4. Wrist & Forearm Stretch
Targets: Wrists, forearms
- Extend one arm forward, palm up.
- Use your opposite hand to gently pull fingers down and back.
- Hold for 15–30 seconds, then switch hands.
Great for typists and anyone using a mouse all day.
5. Seated Hamstring Stretch
Targets: Hamstrings, lower back
- Sit on the edge of your chair and extend one leg forward, heel on the ground.
- Keeping your back straight, lean forward at the hips.
- Feel the stretch behind your thigh and hold for 20–30 seconds.
6. Chest Opener
Targets: Chest, shoulders
- Sit tall and clasp your hands behind your back (or hold opposite wrists).
- Gently pull your arms back to open up the chest.
- Hold for 15–30 seconds while breathing deeply.
Counteracts that rounded desk posture we all fall into.
How Often Should You Stretch?
Stretch every 1–2 hours during your workday. Just 5 minutes of movement can relieve tension and boost circulation.
Final Thoughts
You don’t need a gym to feel better. A few desk stretches can help reduce stiffness, prevent long-term issues, and keep your posture sharp.
Need help building a personalized stretch routine? Book a physiotherapy assessment at our Toronto clinic — we’ll help you stay mobile, even on your busiest days.
