Five Stretches To Do At Your Desk

by Coach Rachel

Sitting at a desk all day can seem like it’s the last thing that’s helping you achieve your fitness goals. In fact, it may be one of the first things you think of that’s keeping you from them. While sitting all day may seem like the enemy and unavoidable, there are ways to get around this battle. Using this time at a desk as productive instead of destructive, can be a great way to help achieve overall health and wellness, while still being productive at work and preparing for (or recovering from) the WOD!

Here are my top 5 stretches to do at your desk every day. You can do them every couple hours and hold them for at least 15 seconds each, ideally up to one minute.

  1. Shoulder stretch: Sitting in your chair, reach your arms straight out in front front of you until they are resting on the edge of your desk. Now push your chair back away from your desk so that your arms are straight and let your head fall through the space between your arms, keeping your spine in a neutral position. Hold for 15-45 seconds pressing down into the desk.


  1. Hip Flexor Stretch: Stand up with your chair just far enough behind you that you can place your foot on it and still bend your knee. Keeping your right leg planted and straight, bend the left leg and place it on the chair behind you. Lean forward to stretch the hips. Hold for 30-60 seconds then switch sides. Hold the back of your chair for even more of a stretch.


  1. Upper Back Stretch: Sitting in your chair with your feet flat on the floor, interlace your fingers in front of you and turn your palms to face away from you. Hold from 15-60 seconds.


  1. Chest Stretch: Sitting in your chair with your feet flat on the floor, interlace your  fingers behind you and place your arms on the top of your chair’s backrest. Drop your chin to your chest and hold.


  1. Neck Stretch: Sit up straight in your chair with your feet flat on the floor. Bring your chin toward your chest and roll the right ear to the right shoulder. If you want to intensify the stretch, place your left hand on top of your right shoulder and place your right hand just above your left ear. Gently apply pressure with the hand on your head hand. Hold briefly, then switch to the other side.

These are some of my favorites, but there are so many more that you can try! (Make sure that you stop if any of the stretches cause pain.)

What are you favorite desk stretches?

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