10 stretches to do at the office: seated or standing, safe, and in your work clothes

Spending eight hours barely moving is not a willpower problem: it is how office work is organized. The good news is that you do not need a free hour or workout clothes. These office stretches are done at your workstation, in your work clothes, and fit between one task and the next.

Before you start

• No pain: look for a light stretching sensation, never pain or tingling.
• Breathe: hold each stretch for 15 to 20 seconds, breathing calmly.
• Little and often: two or three stretches several times a day beat ten all at once.
• Adapt: if you have an injury or health condition, check with a health professional first.

Seated in your chair

1. Side neck stretch: tilt your ear toward one shoulder without lifting it. Switch sides.
2. Shoulder circles: slow circles backward and then forward, five times each way.
3. Cross-body arm: bring one straight arm across your chest and hold it gently above the elbow with the other hand.
4. Seated twist: feet flat, turn your chest to one side holding the backrest, without forcing. Switch sides.
5. Wrists and forearms: arm extended, palm up, use the other hand to ease your fingers downward.

Standing by your desk

6. Arms overhead: interlace your fingers, turn your palms to the ceiling, and lengthen through the crown of your head.
7. Chest opener: clasp your hands behind your back and gently draw your shoulders back.
8. Side bend: one arm up and your torso leaning the other way, like a half moon. Switch sides.
9. Quad stretch: holding the desk for balance, take one ankle and bring your heel toward your glutes without arching your back.
10. Calf stretch: hands on the desk, one foot back with the heel down and the knee straight. Switch legs.

The best stretch is the one you actually do. Pick two or three you like and turn them into a habit.

How to fit them into your day

Link your stretches to something you already do: finishing a meeting, getting coffee, or sending a report. A gentle hourly reminder works too. If you work with a team, suggesting a three-minute break mid-morning and another mid-afternoon is often easier than doing it alone.

If a stretch ever causes pain that does not go away, tingling, or numbness, stop and see a health professional.

Bring it to the whole team

THA leads active breaks at your company: an instructor comes to your office, adapts the movements to the space and to what people are wearing, and leaves a routine that is easy to repeat. If you want something slower, we also offer office yoga with mobility and breathing.