Long hours at a desk can leave your neck, shoulders, back and hips feeling tight. A few gentle stretches spread through the day can help you feel more comfortable.
Before you start: move slowly and stay within a comfortable range. Stretching should feel like gentle tension, never pain. If you have an injury or a health condition, check with your doctor or a physical therapist first.
Five simple stretches
| Stretch | How to do it | Hold |
|---|---|---|
| Neck tilt | Ear toward shoulder, then switch sides | 3 slow breaths each side |
| Shoulder rolls | Roll shoulders backward in slow circles | 10 rolls |
| Upper back | Clasp hands in front, round your back gently | 3 slow breaths |
| Chest opener | Clasp hands behind you, open your chest | 3 slow breaths |
| Hip flexor | Stand, step one foot back, press the hip forward | 3 slow breaths each side |
Build in reminders
Set a reminder every hour to stand up, or stretch each time you finish a call. Pairing stretches with something you already do makes them easier to remember.
Look at your setup
- A chair that supports your lower back
- The top of your screen at about eye level
- Feet flat on the floor or on a footrest
- Keyboard and mouse close enough that your elbows stay by your sides
Please note: This article is general information, not medical advice. Talk to your doctor or another qualified professional about your own situation. Renewed Balance is supported by advertising and affiliate links; see our disclosure.