In today’s fast-paced work environment, employees often spend long hours sitting at their desks, which can lead to stiffness, discomfort, and reduced productivity. Incorporating simple seated stretches into your daily routine can significantly improve your posture, alleviate tension, and boost your overall well-being. At NW Corporate Wellness (NWCW), we believe that taking small steps toward wellness can lead to big improvements in how you feel and perform at work. Here are five easy seated stretches to do right at your desk, designed to help you stay active and reduce the negative effects of prolonged sitting.
1. Seated Forward Bend
This stretch helps to release tension in your lower back and hamstrings, both of which can get tight after sitting for long periods.
How to do it:
Sit with your feet flat on the floor, hip-width apart.
Slowly hinge forward from your hips, letting your arms hang toward the floor.
Hold the stretch for 20-30 seconds, breathing deeply, and then slowly sit back up.
This simple stretch increases circulation and gives your lower back a much-needed break.
2. Seated Side Body Stretch
A seated side body stretch helps to stretch your spine, release tension in your back and shoulders, while improving mobility.
How to do it:
Sit up tall with your feet flat on the ground.
Place your right hand on your hip or the arm rest of your chair and reach your left hand to the sky.
Gently lean your torso to the right, looking towards your hand overhead.
Option to grab the other hand wrist overhead (like the photo above) for more sensation.
Hold for 15-20 seconds, then repeat on the other side.
This stretch is great for releasing built-up tension in the spine, especially after hours of sitting.
3. Seated Shoulder Shrugs
Shoulder shrugs are perfect for relieving tension that builds up in the neck and shoulders throughout the day.
How to do it:
Sit comfortably with your feet flat on the floor.
Lift your shoulders up toward your ears as you inhale deeply.
Hold for a few seconds, then exhale as you release your shoulders down.
Repeat this 5-10 times.
Incorporating shoulder shrugs helps reduce stiffness in the upper body and encourages better posture.
4. Seated Hamstring Stretch
Sitting for long periods can tighten your hamstrings, which may lead to lower back discomfort. This stretch helps to elongate and relieve tension in the legs.
How to do it:
Sit on the edge of your chair with one leg extended straight in front of you, heel on the ground.
Keep your other foot flat on the floor and your back straight.
Gently lean forward from your hips, reaching toward your toes.
Hold for 20-30 seconds, then switch legs.
This stretch promotes flexibility and relieves leg stiffness after long hours of sitting.
5. Seated Neck Stretches
Neck stretches are ideal for anyone who experiences neck pain or stiffness from staring at a screen all day.
How to do it:
Sit up straight with your feet flat on the floor.
Slowly tilt your head to the right, bringing your ear toward your shoulder.
Hold for 15-20 seconds, then switch sides.
To deepen the stretch, gently place your hand on the side of your head and apply light pressure.
This stretch helps reduce neck strain and improves your range of motion.
Incorporating Stretches into Your Workday
At NW Corporate Wellness, we encourage employees to take regular breaks for stretching. Not only can these seated stretches improve your physical health, but they can also boost your mental clarity and focus. Taking just a few minutes to stretch at your desk can lead to a more productive, comfortable, and healthier workday.
Key Benefits of Seated Stretches for Corporate Wellness:
Alleviate muscle tension from prolonged sitting
Improve flexibility and posture
Increase blood circulation
Reduce stress and improve mental clarity
If you're looking for more ways to support wellness in the workplace, our corporate wellness programs offer personalized strategies to enhance employee health and productivity. Contact megan@nwcorporateyoga.com to learn how we can help your team thrive.