Gentle Stretches for Long Days at a Desk

A few minutes of movement can help you feel less stiff after hours of sitting.

Long hours at a desk can leave your neck, shoulders, back and hips feeling tight. A few gentle stretches spread through the day can help you feel more comfortable.

Before you start

Move slowly and stay within a comfortable range. Stretching should feel like gentle tension, never pain. If you have an injury or a health condition, check with your doctor or a physiotherapist first.

Five simple stretches

• Neck: slowly tilt your ear toward your shoulder, hold for a few breaths, then switch sides
• Shoulders: roll your shoulders backward in slow circles ten times
• Upper back: clasp your hands in front of you and round your back gently
• Chest: clasp your hands behind you and gently open your chest
• Hips: stand up, step one foot back and gently press the hip forward, then switch sides

Build in reminders

Set a reminder every hour to stand up, or stretch each time you finish a call. Pairing stretches with something you already do makes them easier to remember.

Look at your setup

A chair that supports your lower back, a screen at eye level and feet flat on the floor can all make long days more comfortable.

This article is for general information only and is not a substitute for advice from your doctor or another qualified health professional.