Desk stretches you can do without leaving your chair

Set up your chair first

Use a solid chair that will not roll, with enough space to move your arms. Let your feet rest on the floor or a stable support. Leave the keyboard alone while you stretch, and sit in a position that lets you breathe easily.

Follow the movement, not the clock

The hold times below come from Pause’s movement guides. They are not a target to endure if something feels wrong. A gentle sensation of stretch should stay comfortable. Release slowly and stop if you notice pain, dizziness, tingling or numbness.

When to choose a different break

If you have been seated for a long stretch of work, you may prefer a short walk when that is accessible to you. If you cannot leave your chair, a comfortable change of position can still be your break. Persistent symptoms need individual advice rather than repeated stretching.

Three seated stretches

1. 01 · Seated or standing

   Side-of-neck stretch

   15 seconds per side

   Sit tall with your feet supported. Keep your hands in your lap.

   1. Sit tall, feet supported, hands in your lap.
   2. Bring your ear toward one shoulder. Keep both shoulders relaxed.
   3. Return your head upright slowly. Keep your hands in your lap.

   Release slowly, then repeat on the other side.

   Do not pull your head. Stop if it hurts.

   Further guidance: NIH workplace stretches

2. 02 · Seated or standing

   Across-the-chest stretch

   20 seconds per side

   Sit or stand comfortably. Keep your torso facing forward.

   1. Sit or stand with your torso facing forward.
   2. Bring one arm across your chest. Support the upper arm above the elbow with your other hand.
   3. Release the support and lower your arm slowly.

   Release slowly, then repeat on the other side.

   Keep the stretch gentle. Do not press on the elbow joint.

   Further guidance: Mayo Clinic upper-body stretches

3. 03 · Seated or standing

   Chest opener

   20 seconds

   Sit comfortably with your shoulders relaxed and feet supported.

   1. Sit comfortably with feet supported and arms relaxed.
   2. Draw your shoulder blades toward each other. Keep your shoulders down and breathe normally.
   3. Relax your shoulders back into their comfortable starting position.

   Use a comfortable range. Stop if it hurts.

   Further guidance: Mayo Clinic upper-body stretches

Common questions