For many of us, the office desk has become a second home, and prolonged hours in front of a computer can take a toll on our bodies. Incorporating simple stretches into your work routine can be a game-changer, offering relief from stiffness and promoting overall wellbeing.

1. Nech Stretches: Unwind the Tension

Neck stretches can help alleviate tension and stiffness accumulated from prolonged screen time.


Neck Tilts: Gently tilt your head to one side, holding for 15–30 seconds. Repeat on the other side.

Neck Rolls: Slowly rotate your neck clockwise and then anti-clockwise while maintaining a steady pace and avoiding sudden movements.

2. Shoulder Shrugs: Relieve Upper Body Tension

Shoulder shrugs are excellent for releasing tension in the upper back and shoulders.


Shrug and Hold: Lift your shoulders towards your ears, hold for a few seconds, then relax them down.

Roll the shoulders: Roll your shoulders backwards in a circular motion, then switch to a forward rotation.

3. Seated Cat-Cow: Nuture Your Spine

The seated cat-cow stretch promotes flexibility in the spine, combating the effects of prolonged sitting.


Arch and Round: Sit upright with your hands on your knees. Inhale and arch your back; exhale and round your spine. Repeat for 1-2 minutes.

4. Wrist and Hand Stretches: Combat Typing Fatigue

Wrist and hand stretches can help prevent strain and discomfort caused by extensive typing.


Wrist Flexor: Extend your arm, palm up, and gently press down on your fingers with the opposite hand.

Write Extensor: Extend your arm, palm down, and gently press down on your fingers.

5. Seated Forward Bend: Refesh your Hamstrings

The seated forward bend stretches your hamstrings and lower back, combating the effects of sitting at the desk for a while.


Sit and Reach: Sit on the edge of your chair, feet flat on the floor. Hinge at your hips, reaching towards your toes. Hold for 15–30 seconds.

6. Ankle Circles: Boost Circulation and Flexibility

Ankle circles enhance circulation and flexibility, combating the effects of prolonged sitting.


Roate clockwise and anti-clockwise: lift one foot and rotate your ankle clockwise, then anti-clockwise. Repeat on the other foot.

7. Seated Spinal Twist: Revitalise your Core

Seated spinal twists engage your core and promote spinal mobility.


Twist and Hold: Sit tall, twist to one side, and place the opposite hand on the outside of the opposite knee. Hold for 15–30 seconds, then switch sides.

Incorporating simple stretches into your office routine doesn’t require a yoga studio or gym membership. These desk-friendly stretches can be seamlessly woven into your workday, offering relief from tension and promoting a more energised and focused mind. Try and be consistent with these, as performing these stretches regularly can contribute to improved flexibility, reduced stiffness, and an overall sense of wellbeing. So, take a break, stretch it out, and give your body the care it deserves during your busy workday. Your body and mind will thank you for it!