11 Stretches Every Desk Worker Must Know

This post may include affiliate links.

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

Be sure to like our Facebook page and follow us on Pinterest for tasty recipes, clean eating tips, and healthy lifestyle resources.

You might also like:
No Time to Work Out: Desk Job Devastation
5 Easy Exercises to Do at Work
The Ultimate Clean Eating Grocery List- 50 Foods
Outdoor 4 Minute Fat Blaster

Leave a Comment

Your email address will not be published.