Sitting Too Much? The Best Stretches for Desk Workers

Sitting all day at your desk might seem harmless, but over time it can lead to back pain, tight hips, and poor posture. In this blog, we explain how prolonged sitting affects your body and share expert-recommended stretches that you can do right at your desk to stay mobile, reduce discomfort, and feel better throughout your day.

Luna Emilie Kundert

By Luna and Emilie Kundert

Key Takeaways

  • Prolonged sitting can cause stiffness, poor posture, and chronic pain
  • Physical therapists recommend desk-friendly stretches to reduce tension
  • Regular movement breaks improve circulation and help you stay focused

Whether you work from home or in an office, sitting for hours at a time can take a serious toll on your body. Over time, inactivity can contribute to tight hip flexors, weak glutes, poor posture, and even neck and back pain.

But there’s good news—just a few minutes of movement each day can counteract many of these effects. Physical therapists often recommend quick, effective stretches to desk-bound patients to help reduce discomfort and improve function.

How Prolonged Sitting Affects Your Health

Spending long hours in a chair affects multiple systems in your body:

  • Musculoskeletal: Leads to tight hip flexors, shortened hamstrings, and weakened glutes and core muscles
  • Postural alignment: Encourages rounded shoulders and forward head posture, increasing strain on your neck and back
  • Circulatory system: Reduces blood flow, which can lead to swelling in the legs or fatigue
  • Mental focus: Extended sedentary periods have been linked to decreased energy and mood

PT-Approved Stretches for Desk Workers

These stretches are simple, effective, and can be done right at your desk or in your workspace. Aim to take a movement break every 30–60 minutes.

1. Seated Spinal Twist

Why it helps: Relieves mid-back tension and improves spinal mobility

  • Sit tall with feet flat on the floor
  • Place your right hand on the back of your chair, left hand on your right knee
  • Gently twist your torso to the right; hold 15–30 seconds
  • Repeat on the other side

2. Neck Stretch

Why it helps: Loosens neck and shoulder muscles strained from screen use

  • Sit or stand tall
  • Gently tilt your head to one side, bringing your ear toward your shoulder
  • Hold for 20–30 seconds; switch sides

3. Standing Hip Flexor Stretch

Why it helps: Lengthens hip flexors that get tight from sitting

  • Stand and take one step back with your right foot
  • Bend your front knee and tuck your pelvis slightly under
  • Feel the stretch in the front of the back leg hip
  • Hold 20–30 seconds per side

4. Seated Figure Four Stretch

Why it helps: Opens the hips and relieves lower back tension

  • Sit on the edge of your chair
  • Cross one ankle over the opposite knee
  • Gently lean forward from the hips
  • Hold 20–30 seconds per side

5. Shoulder Rolls and Chest Opener

Why it helps: Reverses forward posture and releases tension in the shoulders

  • Roll shoulders backward in big circles for 15–20 seconds
  • Clasp hands behind your back or place them on your lower back
  • Gently pull your shoulders back and open the chest; hold 20 seconds

Bonus: Desk Ergonomic Tips

Stretching is important, but so is setting up your space to support better posture.

  • Screen height: Your eyes should be level with the top third of your monitor
  • Chair support: Use lumbar support to maintain the natural curve of your spine
  • Feet placement: Keep feet flat on the floor or on a footrest
  • Keyboard and mouse: Keep elbows bent at 90 degrees and wrists in a neutral position

When to See a Physical Therapist

If you experience ongoing discomfort, headaches, or numbness from sitting, it might be time to consult a PT. A physical therapist can:

Assess your posture and workstation setup

Recommend targeted stretches and strengthening exercises

Help address pain or early signs of repetitive strain

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