3 Stretches to do while sitting down at your desk

3 Stretches to do while sitting down at your desk


We all know the feeling of discomfort from sitting down all day in the office chair. It’s tough on the body but unavoidable for many. Recently we’ve each experienced back pain in our office as we send emails all day and munch on our Biltong, so we set out to look for some stretches to do while sitting, and also some stretches to do after work (blog post coming soon) to counter problems that sitting down all day can cause.

Stretching has a host of benefits from flexibility to even energy production as the body gets an increase in blood flow from a good old stretch. Give these stretches below a go while you’re in the office and feel the difference.

Open Your Chest

We spend a lot of the time in a sort of hunched over position with your shoulders planted forward, arms out rested on the desk and back arched. This simple stretch with open up the chest, shoulders, and upper back.

  1. Sit on the chair, with feet planted on the floor.
  2. Sit right back into the chair.
  3. Stretch both arms around the back of your chair.
  4. Push your shoulders back and down, almost like a reverse shrug.
  5.  Now you press your hands into the middle of the seat back behind you. Hold this position.
  6. Count to 10 while slowly breathing in and out. Release and Repeat twice.

Torso Twist

Breathing is important on this one.

  1. Once again, plant feet on the floor facing forward.
  2. Inhale, and then as you exhale, twist your body, to the left, placing your left hand on the back of the chair, and your right on the arm of your chair.
  3. While maintaining your eyes level, use your grasp on the chair to help twist your torso around as far to the back of the room as possible. Maintain your breathing and hold the position for 10 seconds.
  4. Slowly return back to front facing position and repeat on the other side.

Look up to release upper body

  • Sit up tall in your chair. Stretch your arms overhead and interlock your fingers.
  • Turn the palms to the ceiling as you lift your chin up, tilt your head back, and gaze up at the ceiling, too.
  • Inhale, exhale, release.

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