Workplace stretching: a practical place to start

Choose the break that fits your day

At your desk, start with a seated movement for the shoulders. With a little room to stand, you can choose a supported stretch. Between tasks, a short walk may be simpler than a sequence of exercises. Choose the option your space and body allow; there is no need to do every movement.

Make room before you move

Put down what you are holding and move away from the keyboard. Check that your feet are supported, your chair is stable and your arms will not hit furniture. If you are on a call, wait until you can pay attention to the instructions. Comfort matters more than reaching a particular position.

Build a small repeatable habit

Choose one existing transition, such as finishing a meeting, as your cue. Take one gentle stretch, release it slowly and decide whether you want another. A reminder is an invitation to pause; if the moment is unsuitable, return to it when you have space. Do not rush through extra movements to catch up.

Keep stretches in perspective

A brief stretching break is one part of a workday with movement. It does not replace broader physical activity, an appropriate workstation or individual care for persistent symptoms. If a movement causes discomfort, skip it rather than trying to push through.

Two gentle options to try

1. 01 · 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

2. 02 · 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