Desk Stretching

We spend an enormous amount of time sitting in the same position, let’s find time to reset the day with some desk stretching!




Sit up straight.

Turn your head slowly to the left.

Drop your head down.

Roll the head and look to the right.

Raise head and look to the right.

Repeat on the left.

Bring head to centre again and relax.



Sit up relax.

Place right hand around left shoulder.

Place left hand around body to right shoulder.

Curl your head forwards.

Walk your fingers further round your back.




Wrists & Fingers

Lift your arms.

Make each hand into a tight fist.

Bend the wrists downwards.

Bend the wrists upwards.

Flick out the fingers. Repeat.


Side & Low Back

Lift our arms over your head, and clasp hands.

Lock your elbows.

Lean left.

Bend forward to the left.

Move round to the right.

Straighten up and relax.







Sit straight.

Lift the right knee up and grasp it with both hands.

Pull it towards the chest, and then across towards the left shoulder.

Return foot to floor.

Repeat with the other leg.



Stretch both legs in front of you.

Rest feet on heels.

Make a circle with both feet anti-clockwise.

Make a circle with both feet clockwise.

Desk Stretching





Eye Focus

Take off reading glasses.

Look at poster.

Wait for eyes to focus.

Read a couple of times.


Eye Ball Muscles

Look Right for 5 seconds.

Look Centre.

Look Left for 5 seconds.

Look Centre. Start eyes Centre.

Look Up and Right for 5 seconds.

Look Down and Right for 5 seconds.

Look Centre for 5 seconds.




Cross your arms – for the shoulders and upper back

Extend one arm out straight in front of you. With the other hand, grab the elbow of the outstretched arm and pull it across your chest, stretching your shoulder and upper back muscles.

Hold for 5-10 seconds. Release.

Stretch out the other arm in front of you – repeat.


Release the upper body with a torso twist

Inhale and as you exhale, turn to the right and grab the back of your chair with your right hand, and grab the arm of the chair with your left.

With eyes level, use your grasp on the chair to help twist your torso around as far to the back of the room as is comfortable. Hold the twist and let your eyes and neck continue the stretch.  Hold for 5-10 seconds.

Slowly come back to facing forward.

Repeat on the other side.






Stretch your back and shoulders with a “leg hug”

Sit on the edge of your chair (if it has wheels, wedge the chair against the desk or wall to make sure it does not roll). Put your feet together, flat on the floor.

Lean over, chest to knees, letting your arms dangle loosely to the floor. Release your neck.

Place your hands flat on your feet. (If you want more of a stretch, bring your hands behind your legs, with the right hand grasping either the left wrist or forearm and left hand grasping the right.) Feel the stretch in your back, shoulders, and neck. Hold for 5-10 seconds.

Take a deep breath and exhale as you slowly bring yourself up to an upright sitting position.

Repeat three times.