Stretch It Out: Desk Edition
Simple movements to wake up a tired body and reset your posture.
If you’re sitting for most of the day, you’re not alone. Whether it's working at a desk, commuting, or relaxing on the couch—modern life keeps us in a seated position far more than our bodies were designed for.
Over time, all that sitting adds up. Tight hips, rounded shoulders, a stiff neck, and a sore lower back become your new normal. But it doesn’t have to be that way.
Just a few intentional stretches can reverse that tight, achy feeling and bring life back into your body. Here are five effective stretches you can do daily to relieve stiffness and restore healthy movement.
1. Hip Flexor Stretch (Couch Stretch)
Why: Sitting shortens your hip flexors, pulling your pelvis out of alignment and putting pressure on your lower back.
How to do it:
Kneel with one leg on the ground and the other foot in front, forming a 90-degree lunge.
Tuck your pelvis slightly and gently push your hips forward.
For a deeper stretch, place your back foot up against a wall or couch.
Hold for 30–60 seconds per side.
Feel it: In the front of the hip and thigh.
2. Seated Spinal Twist
Why: Long hours at a desk lead to a stiff spine. This twist helps bring mobility back to your mid and upper back.
How to do it:
Sit tall in a chair, feet flat on the floor.
Place your right hand on the outside of your left thigh.
Gently rotate your torso to the left, looking over your shoulder.
Hold for 30 seconds, then switch sides.
Feel it: In your mid-back, spine, and rib cage.
3. Chest Opener Stretch
Why: Rounded shoulders and a tight chest are common with desk posture. This stretch opens your front line and resets your posture.
How to do it:
Stand in a doorway, place your hands or elbows on the frame at shoulder height.
Step forward slowly until you feel a stretch across your chest.
Hold for 30–45 seconds.
Feel it: Across your chest and the front of your shoulders.
4. Neck Release Stretch
Why: Hours at a screen often lead to neck tension and poor head posture. This stretch relieves tightness in the upper traps and neck.
How to do it:
Sit or stand tall. Drop your right ear toward your right shoulder.
Gently apply pressure with your right hand for a deeper stretch.
Hold for 30 seconds, then switch sides.
Feel it: Down the side of your neck and shoulder.
5. Standing Forward Fold
Why: This full-body release targets your hamstrings, calves, spine, and low back—all of which tighten up from sitting.
How to do it:
Stand with feet hip-width apart.
Slowly fold forward from the hips, letting your head and arms hang.
Slightly bend your knees if needed.
Hold for 45–60 seconds, breathing deeply.
Feel it: In your hamstrings, lower back, and spine.
