5 Stretches to Do at Your Desk

By Andrea Pesce

Sitting at a desk for long periods of time can cause muscular tension. But you can prevent the buildup of stress in your muscles by taking a few minutes to stretch. Try these 5 easy exercises when you need to reenergize, or throughout the day to keep your muscles relaxed.

1. Head tilt. Put your right hand on your left shoulder. Tilt your right ear toward your right shoulder. Hold for five seconds. Switch sides.
2. Neck roll. Roll your head to the right, down to the front, then left. Do this slowly and smoothly, in both directions.
3. Shoulder circles. Make circles with your shoulders—up, back, and down. Switch directions. Do at least five circles in each direction.
4. Side stretch. Stretch your arms to the right side, then clasp your hands overhead. Keep your head straight forward but lean your upper body to the right side. You should feel this down your left side. Hold for five seconds. Switch sides.
5. Back release. Sit at the edge of your chair as tall as you can (be careful if it has wheels). Open your legs apart so your arms drop between them. Straighten your legs so your heels are on the floor but not your toes. Knees are relaxed and never locked. Bring your chin to your chest, and then roll down toward your feet, one vertebra at a time. You should feel this first in your neck, then your upper, middle, and lower back. This should be done slowly; relax into each part of the back. Roll up just as slowly. This stretch should take at least 30 seconds.