11 Stretches Every Desk Worker Must Know

No more desk job aches and pains!

stretch at your desk

Sitting at a desk job for 8 hours a day does not exactly get you to the best shape. Unfortunately, desk jobs are one of the most common jobs in the United States. According to the Bureau of Labor Statistics, there were 2.8 million office clerk jobs in the United States in 2013. Sitting in a similar position for hours at a time can lead to tight back muscles, weak chest muscles, and neck pain.

Here are a few tips to remember on good posture for sitting. Remember to always try and pull your shoulders back to avoid a hunched posture. Try to keep your neck in line with your back; if you keep your head leaned forward while trying to look at a computer, then it pulls on your neck muscles, which can cause future neck pain and problems.

Equipment Needed: a soft surface, like a yoga mat, to sit on; water for hydration; and an interval timer.

What to do: Do each of the following stretches for 15-30 seconds for each side after work, or even after a good workout or cardio session.

1. Forward Bend


2. Standing Extended Side Bend 

3. Long Lunge Quad Stretch 

4. Chest Stretch 

5. Cross Body Arm Stretch 

6. Single Arm Tricep Stretch 

7. Seated Side Bend 

8. Side Neck Stretch 

9. Seated Torso Twist 

10. Full Extended Neck and Chest Stretch 

11. Upward Dog

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Allison Gentry

Allison attended East Tennessee State University where she graduated with a Bachelors in Exercise Science. She earned her certification as a personal trainer through Aerobics & Fitness Association of America. Allison is currently in her final year of study in the pursuit of a Doctorate in Physical Therapy. In her free time she participates in extreme obstacle course racing, having completed one Tough Mudder and a Trifecta of Spartan Races.

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