office stretchingIf you work at an office, you’re very likely to be glued to a chair for a good part of the day, which can make your body feel very lethargic and stiff. Here are 10 tips to help address those issues.  A few minutes of simple stretches throughout the day can be very effective in preventing severe health problems down the road. Your co-workers might look at you suspiciously at first while you’re doing this, but soon curiosity will lead to imitation!

1.  Gluteal stretch to help prevent Sciatica: Begin by crossing one foot over the opposite knee.  With a straight back, take a deep breath, exhale and lean forward just to the point where you feel the stretch in your Gluteal.  Pause for a few seconds and then repeat.  Do this 3 times.  Stop if you feel any discomfort anywhere.  Do not lean too far forward, as the point is to feel it in the Gluteal muscle.

2.  Peck stretch against wall to release pectoral muscles.  Place the palm of your hand against a wall. The height should be just above your head. Breath in.  On the exhale, gently turn away from it a few inches.  Do not go too far as this will tork the alignment of your shoulders.  The point is to gently stretch the pectoral muscles.

3.  Neck stretch. While sitting on your chair, sit up straight,  and look up at the ceiling for a few seconds.  This will stretch the muscles at the front of your neck and counteract the shortening of those muscles as a result of constantly looking down at the computer screen.

4.  Shoulder rolls.  Gently and slowly roll your shoulders backwards and forwards.  This will help bring circulation and lubrication to the joint.  This also helps relieve stress.  For more on neck and shoulder pain, read  “Why are my neck and shoulders so tense?

5.  Wrist stretches.  Hold your hands and arms out in front of you, palms down. Now point the fingertips up towards the ceiling.  Hold a few seconds.  Now down towards the floor holding a few seconds.  Repeat several times.  Next move your hands in circles three times in each direction.  The wrist stays still.  Lastly, hold your hands out in front of you and move each finger down separately as though playing a piano in the air (this will stretch the muscles between the fingers). Keeping your wrists in good alignment is very important in avoiding carpal tunnel syndrome. Always use a mouse pad.

6.  Thoracic inlet/outlet stretch.  Hold one arm straight out to the side about shoulder height and bend your wrist so that your fingers point up toward the ceiling.  Now, turn your head in the opposite direction.  Do this for 3-5 seconds.  This is an important area to stretch as tension in this area can cause Thoracic Outlet Syndrome.

7.  Foot stretch.  Read ” A sensible exercise to relieve foot pain“.  Try the exercise sitting at your desk.  Always be careful not to strain the knees in any position.

8.  Quadriceps stretch.  While standing,  hold the back of a steady chair with your left hand.   Bend your right knee and hold your ankle with your right hand.  Take a deep breath and stretch your Quadriceps for a few seconds.

9. Calf stretch.  While standing a couple of feet away from the wall, place one foot in front of the other and lean forward with both hands against the wall.  This will stretch your calf muscles.  Switch feet and repeat stretch.

10.  Shoulder stretch Place your hands together in front of your chest in prayer position.  Connect your elbows.  Now gently lift your hands and elbows up about 3 inches.  Hold for 3 seconds and release.  Repeat 3 times.  This simple exercise will help stretch your shoulder cuff muscles.

Remember, as with any exercise or stretch, if anything hurts, you must stop immediately to avoid muscle tear or inflammation.  Stretching should feel good and not painful in any way.  Use these stretches individually or in combination.  It is not necessary to use all of them at the same time.

For a weekly dose of health, subscribe to

Be Sociable, Share!

10 Thoughts on “10 exercises and stretches to do while at the office

  1. Thank you for this article it really is useful. I spend all day pacing (I work retail) and all time at home on the computer, these stretches will help.

  2. This was hugely helpful — my wrists are a wreck

  3. Pingback: How to Read "How To" and "Tips" Articles by Practically Simplifying Them |

  4. Your welcome. I hope it has helped you.
    Be well,

  5. Stephen on December 8, 2009 at 6:09 pm said:

    Thanks Kathleen, our team tried out your stretches today during our 3 p.m. stretch break!!

  6. Hi Stephen,

    I’m so glad to hear they were useful to you all. The other articles mentioned in this article also have some very effective stretches in them. Let me know how they work for you. This article is helpful for neck tension:
    Be Well,

  7. Stephen on December 10, 2009 at 4:53 pm said:

    These exercises will be great for us! We are your #1 fans. Btw, we usually stretch to some music. Do you have any suggestions for our playlist?

  8. Hi Stephen,
    There are a few favorites that are often used in Yoga classes such as, WAH and Enya but I think these might be a bit much for the office. I prefer selected songs of Louis Armstrong and other similar mellow jazz type music.
    I’m glad you are all enjoying the information on the website…please spread the word 🙂

  9. Anjeanette on October 1, 2010 at 5:26 pm said:

    Shoulder stretches are great in yoga. I feel like I never get the right level of depth in my stretches, but I saw yoga guru Leeann Carey’s free yoga video on this very subject and it helped me immensely. Thought your readers could benefit too:

  10. Thanks for sharing this Anjeanette! Very helpful video.
    be well,

Leave a Reply

Your email address will not be published. Required fields are marked *

Post Navigation