Our bodies are designed to be upright and move about.  When we sit still for long periods of time (like so many of us do for our jobs), it creates tension, imbalance, and weaknesses in our bodies.  Do you feel tightness in your hips and chest after a day of sitting?  Have you ever had lower back pain?  Do you suffer from tension in your neck and shoulder?  Do you sometimes get headaches and migraines?  Do you often feel lethargic and unable to focus?  These are some the symptoms of a lack of movement.

One of the best ways to ease some of these symptoms is to introduce gentle stretching into your day.  Here we show you some of the most simple and effective stretches for an office worker.  You don’t even need to leave your desk to do them!

Neck Side-to-Side

Improves mobility to the neck

Ensure your nose is pointing forwards.  Bend your neck, imagine taking your ear towards your shoulder.  Hold the stretch and then repeat on the other side.

Chest Opening

Counters the ‘hunched over’ posture of sitting in front of a computer

Ensure you are seated upright with a straight back.  Roll the shoulders back, away from your ears.  Press your chest forward, and tilt your head up slightly.  Hold the stretch for 3 breaths.

Upper Body Rotation

Increases mobility in the upper body

Ensure you are seated upright with a straight back.  Stack your elbows on top of each other in front of your chest.  Rotate to the left from the base of your ribs, whilst keeping your hips facing forward.  Return to the start, and rotate to the right.

Hip Flexor Stretch

Releases tension in the front of the hips

Stand upright with your feet hip-width (approx. 2 fists) apart, pull your abdominals in, relax your shoulders.  Bend your right leg, bring the heel towards your butt, grasp your right foot with your right hand.  Tighten your right glute (butt muscles) to heighten the stretch.  Repeat on the left side.

Gentle Side Bends

Gentle release for the lower back and sides

Stand upright with your feet hip-width (approx. 2 fists) apart, and hands by your side.  Slide your right hand down your right side.  Hold the stretch for 3 breaths.  You should feel the stretch on your left side.

Return to upright, and repeat on the left side.

Pilates Roll Down

Improves spine mobility, and releases tension in upper body

Stand upright with your back against a wall, your knees bent, your feet hip-width (approx. 2 fists) apart and away from the wall.  Bring your chin to your chest, and begin to slowly roll your spine down and away from the wall, vertebrae by vertebrae.  Hold at the bottom (hands don’t need to touch your toes), and then roll up vertebrae by vertebrae.

Get rid of tightness in your body at our studio!


Move freer, and make your training more effective with our Flexibility and Mobility class.


Counteract the effects of prolonged sitting with Yoga movements designed for desk sitters!

Book us for a Desk Stretch and Mindfulness session at your office!

Did you know we can put on Desk Stretch and Mindfulness sessions at your office? See video below for what we did in one.

Side effects after the session include: less tension in the body and mind, feeling happier, and being more productive.

Want some of that?  Contact us to book a session for your office.