Three simple stretches to relieve office tension and improve posture
You can do simple exercises at your desk.
Image: IOL / AI
Are you feeling that familiar crick in your neck, the tightness across your shoulders, or that dull ache in your lower back?
If you spend hours sitting in front of a computer, you probably know exactly what we’re talking about.
Our bodies weren't designed to sit still for hours on end, and all that time in one fixed position can lead to serious tension.
But don't just "push on through" the pain. Giving yourself a few minutes to stretch can make a huge difference, boosting your comfort and even your focus.
And the best part is that you don’t need any special equipment.
Here are three simple stretches that can help banish stiffness and get you feeling refreshed.
For screen strain
First up, let's tackle the strain caused by constantly looking at screens.
This common posture compresses your neck and tightens your shoulders.
This chin tuck and neck release stretch gently counteracts it.
How-to
- Sit up tall with your shoulders relaxed, then gently tuck your chin towards your chest, as if you’re trying to make a slight double chin.
- You should feel a stretch at the base of your neck. Hold for a few seconds, then release.
- Next, gently tilt your head to one side, bringing your ear toward your shoulder. Keep your shoulder down.
- Feel the stretch along the opposite side of your neck.
- Hold, then repeat on the other side.
Why it works: It gently decompresses your upper spine and stretches muscles shortened by leaning your head forward.
Hunching shoulders
Sitting forward causes your chest muscles to tighten, pulling your shoulders into a rounded, hunched position. The doorway chest opener stretch opens everything up.
How-to
- Find a doorway or even a sturdy corner wall.
- Place your forearms on either side of the doorframe, with your elbows roughly at shoulder height.
- Gently step forward through the doorway until you feel a comfortable stretch across your chest and the front of your shoulders.
- Remember to keep your lower back stable; don't let it arch. Hold this position for 20 to 30 seconds.
Why it works: It lengthens your pectoral muscles and helps guide your shoulders back into a healthier, straighter alignment.
For back and core release
Your spine is built to rotate, but sitting still restricts this motion. A gentle spinal twist can work wonders for easing tension in your mid and lower back.
How-to
- Sit tall in your chair with your feet flat on the floor.
- Place your left hand on the outside of your right knee and gently twist your torso to the right.
- Use your right hand to hold onto the back of your chair for support and to deepen the rotation.
- Look over your right shoulder, keeping your back straight throughout the movement.
- Hold for 15 to 20 seconds, then slowly unwind and repeat on the opposite side.
Why it works: It mobilises your spine, stretches your core and hip muscles, and helps relieve common lower back pressure.
These quick movement breaks are your secret weapon against the all-day sit. Take a minute, stretch it out, and get back to your tasks feeling refreshed.