Long hours in front of a computer may appear harmless, but they take a silent toll on your body. Sitting for extended periods leads to stiffness, poor circulation, and limited joint mobility. Over time, these habits can evolve into persistent discomfort and even chronic pain.
Fortunately, integrating just a few targeted stretches into your day can help.
This article outlines stretches for office workers that support joint health, improve posture, and reduce the aching effects of prolonged sitting. They’re simple, effective, and can be done without leaving your workspace.
Why Stretches for Office Workers Are Important
When the body stays in one position too long—especially seated—it begins to adapt in less-than-ideal ways. Muscles in the front of the body, like the chest and hips, often become tight, while those in the back, such as the shoulders and glutes, tend to weaken. This imbalance stresses joints, reduces range of motion (ROM), and impacts the way you move—even outside of work.
Daily stretching counteracts those effects. Moving your joints through various positions helps keep tissues pliable, improves circulation, and activates muscles that otherwise go dormant during sedentary work. It’s not about breaking a sweat or spending hours in a gym. These movements are small, controlled, and highly effective when done consistently.
Effective Breaks and Stretches for Office Workers
We like to refer to the exercise plan below as “the deskworker’s dozen.”
A dozen may sound like a lot, but we have mapped out a plan for you that maximizes your time and minimizes the time you spend away from your desk.
Every 90 minutes, you’ll do two movements for 45- 60 seconds each, so you only have to take a 1-2-minute break to get this done throughout your day:
Break 1
Scapular Protraction/Retraction & Median Nerve Glide
- Scapular Protraction/Retraction: 45 seconds
- Median Nerve Glide: 30 seconds per side
Begin by standing or sitting tall. With arms in front of you at shoulder height, push your shoulder blades forward (protraction), then pull them back together (retraction), focusing on slow, controlled motion. This stretch helps reset shoulder blade mechanics and improve posture.
Next, perform the Median Nerve Glide. Extend your arm out to the side, palm up, and slowly bend your wrist downward and then upward while tilting your head slightly in the opposite direction. This stretch unloads tension in the forearm and helps reduce nerve irritation from repetitive computer use.
Break 2
Crab to Bridge & Band Press Hold Overhead
- Crab to Bridge: 45 seconds
- Band Press Hold Overhead: 45 seconds
Sit on the floor, feet flat, hands behind you with fingers pointing toward your hips. Lift the hips up into a modified bridge while pressing your chest upward and hips toward the ceiling. Alternate between this “crab” position and a lowered start position. This opens up the chest and hips while engaging the posterior chain.
Stand with a resistance band anchored beneath your feet and press overhead. Hold the band in a stable overhead position for the full duration, engaging your shoulders, core, and upper back. This builds active shoulder stability—essential when combating a forward-slouched desk posture.
Break 3
Overhead Squat with Band & Standing Hip CARS
Standing Hip CARS: 30 seconds per side
Overhead Squat with Band: 45 seconds
Using a light resistance band, hold it overhead with a wide grip. As you descend into a bodyweight squat, keep arms extended and the band stretched overhead. This integrates shoulder mobility with hip and knee mechanics for a full-body posture restoration. Go only as low as your mobility allows safely.
Then, shift focus to the hips. Standing upright, raise one knee, then rotate it outward and around in a controlled circle. Controlled Articular Rotations (CARS) nourish the joint with movement and help preserve usable range. Repeat slowly on each side.
Related Article: 6 More of the Best Physical Therapy Exercises for Posture
Break 4
Booty Makers & Oblique Toe/Shin Taps
Oblique Toe/Shin Taps: 45 seconds (alternate sides throughout)
Booty Makers: 45 seconds (alternate sides throughout)
Begin in a tabletop or quadruped position. With one leg, kick backward and slightly outward while keeping the knee bent, activating the glute. Alternate legs. This move, often called “booty makers,” strengthens the hip extensors, which are often underused when sitting all day.
Transition to standing. Bring one knee toward your body while twisting your upper torso to tap your shin or toe with your opposite hand. This controlled motion fires up the obliques and improves cross-body coordination.
Break 5
Crab Toe Touches & Cuff Pectoralis Stretch with Band
Cuff Pectoralis Stretch with Band: 45 seconds
Crab Toe Touches: 45 seconds
Return to your crab position and begin reaching your opposite hand toward your raised foot (right hand to left foot, and vice versa). Alternate at a steady pace. This dynamic move enhances shoulder and core mobility, while also requiring balance and coordination.
For the pectoralis stretch, stand tall with a resistance band positioned at shoulder height. Grasp the band behind you and gently pull your arms backward and slightly upward, feeling a deep opening in the chest and the front of your shoulders. Hold without bouncing.
Related Article: Top 5 Exercises to Strengthen Your Core
Break 6
Prone Ball Passes & Quadruped Heel Sides
Quadruped Heel Sides: 45 seconds (alternate sides throughout)
Prone Ball Passes: 30 seconds clockwise/counterclockwise
Lie face down on the floor with a small exercise ball in your hands. Extend your arms overhead, then trace a wide circle with the ball around your body—passing it from hand to hand while keeping your torso stable. Switch directions at the halfway mark. This strengthens shoulder control and spinal alignment.
Move to a quadruped position. Extend one leg out to the side in a controlled arc, then bring it back. This targets the hip socket in a challenging range and builds lateral stability.
How to Incorporate Desk Stretches Into Your Workday
Making stretching part of your daily routine doesn’t require overhauling your work habits. In fact, simplicity makes it sustainable.
Set a reminder to stand and stretch every 60 to 90 minutes. Link your stretches to existing events—before lunch, after a client call, or before logging off. Keep a small resistance band in your desk drawer or calendar blocks on your schedule labeled as “movement.”
If you work remotely or in an environment that allows more flexibility, turn your breaks into full movement sessions. If you’re in the office, even one or two stretches between meetings can add up over the course of a day.
Stretching for Employee Wellness
Stretching isn’t just beneficial for individuals—it also supports a healthy workforce. Physical discomfort ranks among the top contributors to poor focus and missed workdays. Tight shoulders, aching lower backs, and reduced hip mobility can all interfere with productivity.
Employers can encourage a wellness-first culture in simple ways:
- Incorporate short mobility sessions into daily meetings
- Offer resistance bands or mobility tools as part of office supplies
- Provide professional guidance through virtual or in-person sessions with a physical therapist
These small efforts improve health, morale, and overall performance.
Lasting Relief Starts with Small Habits
Stretches for office workers are more than a quick fix—they’re essential for long-term joint health and everyday comfort. You don’t need a gym or long workout routines. Just a few focused minutes of movement, spread throughout the day, can reduce stiffness, support joint mobility, and increase your focus.
Consistency creates results. Begin with one or two breaks daily, then build from there. If you have pre-existing conditions or specific limitations, speak with a licensed physical therapist. A tailored mobility plan can make your workday—and your body—work better.
