5 Stretches to Relieve Desk Job Pain

Sitting for long hours can take a toll on your body. The constant strain on your neck, shoulders, and back can lead to chronic pain and discomfort. Fortunately, you can combat this with some simple stretches right at your desk.

1. Neck Stretch

Gently tilt your head towards your right shoulder, holding for 15-30 seconds. You should feel a light stretch along the left side of your neck. Repeat on the other side. Do this 2-3 times for each side.

2. Shoulder Shrugs

Inhale deeply and lift your shoulders up towards your ears. Hold for a few seconds, then exhale and drop your shoulders completely. Repeat this 5 times to release tension in your shoulders and neck.

3. Upper Back Stretch

Clasp your hands together in front of you and round your back, reaching forward. You should feel a stretch between your shoulder blades. Hold for 15-30 seconds.

4. Torso Twist

Sit tall in your chair. Gently twist your upper body to the right, using the armrest to deepen the stretch if needed. Hold for 15-30 seconds, then repeat on the left side. This helps improve spinal mobility.

5. Hamstring Stretch

Sit on the edge of your chair and extend one leg straight out in front of you, with your heel on the floor. Gently lean forward until you feel a stretch in the back of your thigh. Hold for 15-30 seconds and switch legs.

Incorporating these simple stretches into your workday can make a significant difference in how you feel. Stay consistent, and your body will thank you!