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Quick and Effective Stretching Routine for Desk Workers

Dumbbells
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Gently tilt your head to one side, bringing your ear towards your shoulder until you feel a stretch along the side of your neck. Hold for 30 seconds, then switch sides. 

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Neck Stretch 

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Roll your shoulders backwards in a circular motion, focusing on loosening up any tension. Repeat for 30 seconds, then switch to forward rolls. 

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Shoulder Rolls 

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Sit tall in your chair and interlace your fingers in front of you. Push your palms away from your body, rounding your upper back and feeling a stretch between your shoulder blades. 

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Upper Back Stretch 

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Clasp your hands behind your back and gently straighten your arms while lifting your chest towards the ceiling. Hold for 30 seconds, focusing on opening up your chest and shoulders. 

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Chest Opener 

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Sit at the edge of your chair with your feet flat on the floor. Hinge at your hips and slowly fold forward, reaching your hands towards your feet or the floor.  

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Seated Forward Fold 

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Extend one arm in front of you with your palm facing up. Use your other hand to gently press your fingers back towards your body until you feel a stretch in your wrist and forearm. 

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Wrist Flexor Stretch 

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Sit tall in your chair and twist your torso to one side, placing your opposite hand on the outside of your thigh for support. Hold the twist for 30 seconds, then switch sides. 

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Seated Spinal Twist 

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Sit at the edge of your chair and cross one ankle over the opposite knee. Lean forward slightly, keeping your back straight, until you feel a stretch in your hip and glutes. 

Hip Flexor Stretch 

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