6 Stretches You Can Do While Sitting

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If you sit at a desk all day, you might find that you’re stiff and sore from lack of movement. Then when you do get up to move, it’s more difficult or painful than it should be. Fortunately, there’s a way to reduce that problem. There are stretches you can do while sitting, that will keep you limber and potentially reduce pain when it’s time to get up. Here are six to try out, the next time you feel like you need to get a good stretch but can’t really leave your desk.

1. Full Seated Stretching Routine

This full seated stretching routine is a great one for moving a lot of different muscles and reducing pain and stiffness while staying seated. It’s a full routine, but you don’t have to do all of it at once. You can do a couple of different stretches from it throughout the day, so you’ll be able to move more frequently and stretch different areas. That’s especially helpful for a long workday when you’ll be sitting more than you normally would.

2. Office Posture Exercises

If you’re looking for better office posture, this is the stretching routine to try. You’ll be working on sitting up straighter and choosing seated positions that feel better for your back and legs. That’s a good way to find more comfort when you have to sit for long periods, or choose a position that works for you if your office chair isn’t the most ergonomically designed option.

3. Torso and Lower Back Stretches

Your torso and lower back need stretches. They’re a big part of what supports you all day, and you want to take good care of them. Stretching them frequently helps keep the blood flowing to bigger muscles that are needed for both sitting and standing without discomfort. Stretching also helps to reduce stiffness that can come from sitting for long periods.

4. Neck, Arm, and Trunk Stretches

To stretch your neck, arms, and trunk, you’ll want to follow this routine. Your neck and trunk take a lot of abuse when you sit for hours at a time, because they’re often held in one position longer than they would be otherwise. That can lead to stiffness and soreness, along with a reduced range of motion. Arms matter, too, especially if you’re typing or performing any kind of repetitive task all day.

5. Total Body Flexibility Routine

Having a more flexible body is one of the ways you can feel better when you have to sit. Even if you’re active during your non-working hours, sitting during work can reduce flexibility over time. But taking time to work on that flexibility even when you’re sitting for hours can mean you won’t lose as much of your flexibility.

6. Neck Pain and Tension Stretches

If you need stretches for neck pain and tension, you can try out these. Tension headaches, neck aches, and back aches are common for people who sit for long periods of time. But you can reduce some of those problems by taking the time to stretch while sitting. You don’t have to get up from your chair to get some movement in, or to lower your chances of feeling tense and uncomfortable throughout the rest of your workday.

If you take the time to stretch every day, you can feel better and more comfortable with all your daily activities. You don’t even have to get up from your chair or desk to do a lot of different kinds of exercises. Don’t settle for a body that’s stiff and sore when you move around, when you could reduce that problem by moving more at your desk during the day. Stretching feels good, and it’s good for the body, too.


About the Author: Michelle Dakota Beck has worked as a professional freelance writer since the 1990s. During that time she has written everything from product descriptions to full-length books. Her areas of specialization include real estate, home services, legal topics, relationships, family life, and mental health issues. You can find her on WriterAccess.

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