Standing Desk

A quick series of standing stretches focused primarily on reducing tightness and increasing mobility in the shoulders, lower back, and neck.

Exercise Overview

Exercise Instructions

Upward Salute demonstration

1. Upward Salute

Instructions

  • Start from a standing position with your feet hip-width apart and your arms at your sides.
  • Slowly sweep your arms out and up over your head.
  • Keep your hands shoulder-width apart and reach toward the ceiling.
  • Relax your shoulders and look slightly upward.

Tips

  • Ground your feet firmly into the floor and distribute your weight evenly between your feet.
  • Engage your core muscles to avoid arching your lower back.

Modifications

  • For less intensity, place your hands behind your head or on your hips.

Benefits

  • Spine, Upper Back, Obliques, Shoulders, Chest, Lats, Abdomen
Toe Touch demonstration

2. Toe Touch

Instructions

  • Start from a standing position with your feet hip-width apart and your arms at your sides.
  • Keeping your back straight, hinge at your hips to bend forward, lowering your upper body toward your legs.
  • Relax your head, neck, and arms and try to place your palms on the floor.

Tips

  • Focus on lengthening your spine as you fold forward.
  • Keep your legs straight but not locked.

Modifications

  • If you can't reach the floor, place your hands on your shins or thighs.

Benefits

  • Calves, Hamstrings, Lower Back, Glutes
Chest Opener demonstration

3. Chest Opener

Instructions

  • Start from a standing position with your feet hip-width apart.
  • 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

4. One Arm Hug

Instructions

  • Start from a standing 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

5. Overhead Tricep

Instructions

  • Start from a standing 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
Wall Dog demonstration

6. Wall Dog

Instructions

  • Start from a standing position facing a wall, about an arm's length away.
  • Place your hands on the wall at shoulder height and take a step back with both feet.
  • Keep your arms and legs straight and lower your upper body towards the floor.

Tips

  • Relax your neck and let your head hang between your arms.

Modifications

  • If the stretch is too intense, bend your knees slightly and walk your feet closer to the wall.

Benefits

  • Upper Back, Shoulders, Hamstrings, Chest, Lower Back
Standing Quad demonstration

7. Standing Quad

Instructions

  • Start from a standing position with your feet hip-width apart.
  • Bend one knee and bring your heel towards your glutes.
  • Reach behind you with both hands to hold your ankle and gently pull your heel closer to your glutes.
  • Keep your knees together and your hips aligned.

Tips

  • Engage your core to maintain balance.
  • Keep your standing leg slightly bent to avoid locking the knee.
  • Avoid arching your back or leaning forward.

Modifications

  • Use a wall or chair for balance support if needed.
  • If reaching your ankle is difficult, use a strap or towel looped around your foot for assistance.
  • Keep your other hand on your hip or extend it out to the side for added balance.

Benefits

  • Knees, Feet, Psoas, Shins, Hips, Quadriceps, Lower Back, Ankles, Abdomen
Leaning Calf demonstration

8. Leaning Calf

Instructions

  • Start from a standing position facing a wall, about an arm's length away.
  • Place your hands on the wall at shoulder height and shoulder-width apart.
  • Step one foot back, keeping your toes pointing forward and your heel on the ground.
  • Bend your front knee while keeping your back leg straight and push into the wall to deepen the stretch.

Modifications

  • If the stretch is too intense, move your back foot slightly closer to the wall.

Benefits

  • Calves, Feet, Hamstrings, Ankles
Rag Doll demonstration

9. Rag Doll

Instructions

  • Start from a standing position with your feet hip-width apart and your knees slightly bent.
  • Inhale and extend your arms overhead, lengthening your spine.
  • Exhale and slowly bend forward at the hips, letting your upper body hang down.
  • Grab your opposite elbows and let your head and arms hang heavy.

Tips

  • Keep your weight evenly distributed between your heels and the balls of your feet.
  • Focus on lengthening your spine rather than reaching for the floor.

Modifications

  • Bend your knees more to avoid straining your back.
  • Use a block or chair to rest your elbows on if reaching the floor is difficult.

Benefits

  • Calves, Shoulders, Hips, Hamstrings, Lower Back, Glutes