Medically Reviewed by Ross Brakeville, DPT on February 10, 2023
Work the Room

Work the Room


Most of us spend hours hunched over computers, smartphones, and steering wheels. That takes a toll on your back, hips, neck, and shoulders, and it’s not always easy to find the time to take care of aches and pains. But you can stretch anywhere there’s a wall or chair.

Hip Opener

Hip Opener


Your hips and low back get tight from too much sitting. This seated stretch can open both.

  • Sit on the edge of your chair with your feet hip-width apart, directly under your knees.
  • Cross one ankle over the opposite knee.
  • Gently stretch forward.
Forward Fold

Forward Fold


This stretch will undo the chaos of your workday. Use it to calm your mind and open your low back after hours at the office.

  • Stand facing a chair.
  • Place your elbows in your hands.
  • Rest your arms either on the back or seat of the chair. (Bend your knees if necessary.)
Low Back Release

Low Back Release


Shake (don’t stir) the tension from your low back with a twist -- all you need is a chair.

  • Turn sideways in a chair.
  • Hold the back of the chair with the arm closest to it.
  • Gently twist the front of your body toward the back of the chair.
  • Reach your other arm to the opposite knee or farther if you can manage it.
Shoulder Release

Shoulder Release


Your shoulders get tight from hours of slouching over keyboards and steering wheels. This stretch follows the hour markers on a clock.

  • Stand with your left shoulder next to a wall.
  • Extend your left arm straight up, palm facing the wall.
  • Move your arm down behind you slowly, as if you were going through each hour on a clock, 12 to 6.
  • Turn and repeat with your right arm.
Half Downward Dog

Half Downward Dog


This version of the well-known yoga pose is an all-purpose, full-body stretch that’s especially good for your hamstrings.

  • Stand facing the back of your chair.
  • Place your hands on the back of the chair.
  • Step back as far as you can.
  • Try to keep your arms and legs straight as you stretch your spine.
Open Shoulders

Open Shoulders


This one opens up your chest and shoulders to make up for all that forward slouching at your desk. And it makes space for more air to get into your lungs.

  • Sit up straight on the edge of your chair.
  • Drop one arm to the side.
  • With a straight back, raise the dropped arm over your head and lean to the opposite side.
  • Switch sides and repeat.
  • Stretch your arms behind you and hold the outside edges of the seat back.
  • Push your chest out.
Wrist and Shoulder Release

Wrist and Shoulder Release


All that typing -- and texting and mouse clicking -- tightens your muscles. You can’t overdo this simple, gentle stretch for your wrists and forearms. 

  • For your wrists: Extend your right arm, palm up.
  • Gently pull your fingers down and back with your left hand.
  • Switch hands and repeat.
  • For your shoulders: Stretch your arms straight out and interlace your fingers.
  • Turn your hands palms out.
  • Gently raise your arms overhead and stretch.