stretches
Stretches for desk life
Quick, equipment-free stretches to undo the stiffness of sitting and screens — each one takes under a minute.
Neck Release Stretch
A gentle side-bending stretch that releases tension in the upper trapezius and side of the neck.
How to do it →Wrist Flexor Stretch
An extended-arm stretch that lengthens the forearm flexors tightened by typing, scrolling, and mouse use.
How to do it →Doorway Chest Stretch
A doorway-supported stretch that opens the chest muscles pulled tight by hunching over screens.
How to do it →Cross-Body Shoulder Stretch
A simple arm-across-the-body stretch that releases the back and outside of the shoulder.
How to do it →Standing Hamstring Stretch
A standing forward-hinge stretch that lengthens hamstrings shortened by long hours of sitting.
How to do it →Hip Mobility Routine for Desk Workers
A short standing routine of hip circles, lunges, and openers that restores range to hips tightened by sitting.
How to do it →Hamstring Stretches for Desk Workers
A small set of standing and seated hamstring stretches that lengthen the muscles shortened by long hours of sitting.
How to do it →Gentle Neck Mobility Routine
A short sequence of slow, seated neck movements that ease the mid-day stiffness of desk and screen work.
How to do it →Wrist and Forearm Stretches for Typing
A short set of wrist flexor and extensor stretches that release the forearms tightened by typing and mouse use.
How to do it →Thoracic Extension Exercises
Chair-based extension and rotation drills that counter the hunched, rounded upper back of desk work.
How to do it →Ankle Mobility Exercises
Seated and standing ankle drills that keep ankles mobile through long days of sitting and standing.
How to do it →Glute Activation Mini-Workout
A short bodyweight routine that re-activates glutes dulled by long hours of sitting.
How to do it →5-Minute Full-Body Mobility Flow
A short full-body flow that hits the joints desk work neglects — neck, shoulders, back, hips, and ankles — in about five minutes.
How to do it →10-Day Hip Reset Challenge
A 10-day, progressively building hip stretching challenge designed to loosen sitting-tight hips and start a daily habit.
How to do it →Desk Stretch Menu
A by-body-part menu of quick desk stretches you can mix and match through the day.
How to do it →