5 Essential Stretches for Office Workers

If you spend most of your day hunched over a keyboard, you probably know that familiar ache that settles into your neck and shoulders by mid-afternoon. Perhaps your lower back protests when you finally stand up, or your hips feel stiff after yet another long meeting. You are not alone—many of our patients describe these exact sensations when they first come to see us.

The good news is that a few minutes of targeted stretching throughout your day can make a remarkable difference. These five essential stretches address the areas most affected by desk work and can be done right at your workstation.

1. Neck and Shoulder Roll

Start by gently rolling your shoulders backward in slow, circular motions—imagine drawing small circles with your shoulder blades. Then slowly turn your head from side to side, as if saying “no” in slow motion. This simple sequence releases tension that builds in your upper trapezius and neck muscles, areas that tend to creep upward toward your ears during focused work.

2. Seated Spinal Twist

While seated, place your right hand on the back of your chair and gently twist your torso to the right. You should feel a pleasant stretch through your mid-back. Hold for 15-30 seconds, breathing deeply, then repeat on the left side. This movement counteracts the forward-rounding posture that comes from hours of computer work.

3. Hip Flexor Stretch

Your hip flexors shorten significantly when you sit for extended periods, which can contribute to lower back discomfort. Stand up and step one foot back into a gentle lunge position, keeping your back heel lifted. You will feel the stretch at the front of your back hip—exactly where those tight muscles need attention.

4. Wrist and Forearm Stretch

Extend your arm forward with your palm facing up, then gently pull back on your fingers with your other hand. Hold for 15-20 seconds, then switch sides. This stretch helps prevent repetitive strain injuries that can develop from constant typing and mouse use.

5. Cat-Cow Stretch

You can do this seated version right in your chair. Arch your back and look up toward the ceiling (cow position), then round your spine and tuck your chin toward your chest (cat position). Flow between these positions several times to mobilize your entire spine and relieve stiffness.

When to Stretch

For best results, try to move through these stretches:

Every 30-60 minutes during your workday
Before starting work to wake up your body
After long meetings or focused work sessions
At the end of your workday before heading home

Remember: These stretches should feel comfortable and relieving, never painful. If you experience persistent discomfort despite regular stretching, it may be time to consult with one of our physiotherapists for a personalized assessment of your posture and movement patterns.

Combat desk-related pain with these simple stretches