In the past few years, many businesses have changed the way they operate, and more employees are working remotely and moving less, and the result isn’t always good. 

Certain stretches can reverse the negative muscle tightening and stiffening effects that will happen if you sit for most of your work day. Even as you read this you’re likely experiencing pain in your lower back or tightness in your chest, and maybe even some numbness (all signs your body needs to move around!).

In addition to discomfort, research has shown that poor posture, repetitive motion, and staying in the same position for extended periods of time can worsen – and even cause – musculoskeletal disorders.

​The good news? There are stretches you can do at your desk and they can help.  They are easy, and will reduce the discomfort and long-term effects of desk sitting.

3 Stretches You Can Do in Your Chair

1. The Anterior Chest Stretch

Reach around the back of your chair and clasp your hands together, then lift your chest up while pulling your shoulder blades together. 

Great for: opening the chest and preventing rounded posture. It also helps to keep your wrist extensors (the muscles for lifting your wrists and fingers up as you type) long and strong.

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2. The Lateral Shoulder Stretch

Lace your fingers together and reach your arms overhead as high as you can (palms facing up), then tilt your upper body from side to side. 

Great for: lengthening the spine and giving your sides a stretch. It also emphasizes your wrist flexors (the muscle you use to push down the keys as you type).

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3. Thoracic Rotational Stretch

Sitting up straight and tall, place your hands behind your head and pull your elbows back to open your chest, then twist slowly to your left – then slowly to your right. 

Great for: restoring the rotation of your spine and improving circulation.

You can do these stretches as often as every 30 minutes, or whenever you feel stiff.

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Need More Office Exercise and Stretch Tips?

We are a Toronto-based personal training business, and can work with you online virtually –  anywhere you are in the world, or we can train with you in-home.

Contact us today for a free assessment and first workout and get the personalized help you need to improve your health and reduce pain and stiffness for good!

Updated on September 1, 2022.