Desk Stretch

Break up the work day and get the blood flowing with a refreshing, full-body routine that can be done right from your desk.

Exercise Overview

Exercise Instructions

Seated Figure Four demonstration

1. Seated Figure Four

Instructions

  • Start from a seated position with your back straight and your arms resting at your sides.
  • Cross one ankle over the opposite thigh, just above the knee.
  • Sit tall and lengthen your spine, then gently lean forward from your hips.

Tips

  • Place your hands on your crossed leg and press down towards the floor to further open your hip.

Modifications

  • If the stretch is too intense, keep your torso upright instead of leaning forward.

Benefits

  • IT Band, Hips, Lower Back, Glutes
Seated Hamstring demonstration

2. Seated Hamstring

Instructions

  • Start from a seated position on the edge of a chair with your back straight and your arms resting at your sides.
  • Extend one leg out in front of you, keeping your heel on the floor and your toes pointing up.
  • Sit tall and lengthen your spine, then gently lean forward from your hips.

Tips

  • Keep your back straight and avoid rounding your spine as you fold forward.
  • Reach your hands towards your extended foot to deepen the stretch.

Modifications

  • If reaching your toes is difficult, place your hands on your shins or use a strap around your feet.

Benefits

  • Calves, Hamstrings, Lower Back, Glutes
Trunk Rotation demonstration

3. Trunk Rotation

Instructions

  • Start from a seated position with your back straight and your arms resting at your sides.
  • Cross one leg over your other leg and rotate your torso to place your opposite hand on the outside of your top knee.
  • Place your other hand on the back of your chair and continue to rotate your torso and turn your head to look behind you.

Modifications

  • If the stretch is too difficult, keep both of your feet flat on the floor and avoid crossing your legs.

Benefits

  • Spine, IT Band, Upper Back, Obliques, Hips, Chest, Lower Back, Glutes, Lats
Chest Opener demonstration

4. Chest Opener

Instructions

  • Start from a seated position with your back straight and your arms resting at your sides.
  • Clasp your hands behind your head and widen your arms to bring your elbows out and back.
  • Gently squeeze your shoulder blades together and open your chest.

Tips

  • Lower your shoulders and relax your neck.
  • Keep your back and spine straight.

Modifications

  • If clasping your hands behind your head is difficult, use a strap or towel to hold onto.

Benefits

  • Shoulders, Chest, Abdomen
One Arm Hug demonstration

5. One Arm Hug

Instructions

  • Start from a seated position with your back straight and your arms resting at your sides.
  • Extend one arm across your body, bringing it towards the opposite shoulder.
  • Hook your other arm around your extended arm to pull it closer to your chest.

Tips

  • Maintain an upright posture and avoid leaning to either side.
  • Keep your extended arm relaxed.

Modifications

  • For a gentler stretch, lower your extended arm to your abdomen and pull it with your other hand.

Benefits

  • Triceps, Shoulders, Lats
Overhead Tricep demonstration

6. Overhead Tricep

Instructions

  • Start from a seated position with your back straight and your arms resting at your sides.
  • Raise one arm overhead and bend your elbow, bringing your hand towards the opposite shoulder blade.
  • Use your opposite hand to gently press your elbow down towards the middle of your back

Benefits

  • Triceps, Upper Back, Obliques, Shoulders, Chest, Lower Back, Lats
Forearm Stretch demonstration

7. Forearm Stretch

Instructions

  • Start from a seated position with your back straight and your arms resting at your sides.
  • Extend one arm in front of you with your palm facing up.
  • Use your opposite hand to gently pull your fingers back towards your body.

Modifications

  • Keep a slight bend in your elbow if straightening your arm fully is uncomfortable.

Benefits

  • Forearms, Fingers, Hands