Gentle Stretches to Do After Sitting for a Long Time

After an hour at a desk, your neck feels stiff, your shoulders creep toward your ears, and even standing up feels awkward.

Sitting in one position for a long time can leave muscles feeling tight and movement feeling limited. Gentle stretches can help you change position, breathe, and move more easily. Move slowly, keep each stretch comfortable, and stop if you feel pain.

Stretch Your Neck and Shoulders

Sit tall, drop your shoulders away from your ears, and slowly turn your head to look over one shoulder, then the other. Next, bring one ear gently toward the same shoulder, hold for a few breaths, and repeat on the other side. Keep the movement small and relaxed.

Open Your Chest and Back

Place your hands on your thighs, sit tall, and gently arch your upper back while looking slightly upward. Then round your upper back, tuck your chin slightly, and let your shoulders move forward. Move between these two positions slowly, breathing normally throughout.

Stretch Your Legs at Your Desk

Slide forward slightly, place both feet flat, and straighten one knee until you feel a gentle stretch behind your thigh. Hold for a few breaths, lower your foot, and repeat on the other side. Finish by standing, if you can, and taking a few easy steps.

Try This Today

After your next long sitting session, do one neck turn, one shoulder roll, and one leg stretch before you start your next task.

More Ways to Live Comfortably

Gentle Hand Movement Breaks for Desk Workers and Simple Habits for Staying Hydrated Throughout the Day both offer easy breaks that fit around desk work.

Sources: OSHA: Ergonomics.