Best Stretching Exercises for Desk Jobs

Do you have a desk job that leaves you sitting at a desk for hours on end? You might want some healthy living advice on how to prevent stiffness and other health-related issues associated with this kind of job. Read on to learn more about some stretches and different ways you can prevent further pain from occurring.

Stretches for Desk Jobs

People tend to hunch over their computers when they have a desk job, which can cause you to have back pain, stiffness, headaches, or other unpleasant sensations in the neck, shoulder, and back areas. So, you might be wondering: what can I do to help prevent or relieve some of this back pain?

The good news is doing there are a few ways to help prevent this from happening to you at work. You can do some stretches that are so easy, you can do them at work and while sitting at your desk if you feel like it.


Here are a few stretches you can do at work:

1. Torso Stretch

You can do this stretch while sitting down or standing up, depending on your preference. This stretch is simple: just place your fingers together and stretch them up over your head. Then, take a deep breath and stretch as high as possible. On the exhale, you can release your arms to your sides. You can do this as many as 8 to 10 times if needed.

This type of stretch can help with people who have a tendency to hunch over their desk. It should help relieve some of that back pain, but at the same time, it can help stretch other parts of your body like your sides and arms.

2. Shoulder Shrugs Stretch

First of all, you can do this comfortable stretch while sitting or standing. You start by lifting your shoulders all the ways up to your ears, then squeeze them and hold this for only about a couple of seconds. However, as you release them, roll your shoulders back. You can do 8 to 10 of these. You can also repeat it again but this time, roll your shoulders forward instead of back.

Rolling it forward can feel a little awkward at first, but these exercises will help with the blood flow in your shoulders.

Desk jobs come with computer typing, which can cause tension in the neck and shoulders. These shoulder shrugs can help you with built-up tension.

3. Neck Stretch

This stretch will be more helpful in a chair. Start out by reaching the bottom side of your chair, grab the side with your left hand and slowly pull while you tilt your head to the right (in the opposite direction). This will cause you to feel that stretch in the neck and shoulder area. You can hold from 10 to 30 seconds, however long you feel like. Then, repeat this on the other side to get a full neck and shoulder stretch.

This neck stretch can be helpful to those who are at their desk all day. You can feel the tension releasing if you were tight in the neck area. You can try doing this exercise whenever you need some release in neck tension.

4. Forearm Stretch

The forearm stretch can be done sitting or standing. You start out by stretching your right arm out in front of you like you are about to high-five someone, then slowly turn your hand until your fingertips are pointing down.

Then, you can use your other hand to slowly pull your fingers toward you, which will give you an even deeper stretch. Hold this for about 10 to 30 seconds and repeat on your other arm.

When you are sitting at a desk all day, we tend to think about the neck, shoulder, and back areas. However, we still need to get more of an overall stretch when it comes to sitting down for hours on end. This is why the forearm stretch is so useful and convenient since it can be done while you are still at work!

5. Spinal Twist Stretch

Most of you have probably heard of the spinal twist before. This is a simple stretch that you can easily do while sitting at your desk. The spinal twist stretch can help relieve tightness in the lower back area.

You can just do this stretch while still sitting down at your desk. First, place your feet flat on the ground, and tighten your core as you slowly move your torso towards the left. You can use the back of your chair to help get a better stretch. However, don’t overdo this stretch, because you only need a slight twist to feel that tension and ease into.

How Proper Posture Can Help

You might not realize how vital proper posture is for your overall health. Improper posture can cause pain and even headaches if you go too long without correcting it. Therefore, it’s essential to have a proper posture when you have a desk job.

Having a good posture while sitting at a desk all day can help prevent other health risks from occurring since your spine supports your entire body and is part of your nervous system. However, we can always have a checkup down on your posture here is Family Chiropractic Care. Getting checked by a chiropractor can also help make you don’t have any underlying health reasons for the back pain you are experiencing.

Chiropractor Treatment in Longview, WA

If you live in or around Longview, WA area, consider Family Chiropractic Care for you and your family. Dr. Rick Still and the other staff at Family Chiropractic Care is here to give people in the Longview area the best chiropractor care and treatment possible. Contact us today to set up an appointment or ask any of your questions about you might have on stretching exercises for desk jobs.