Desk Stretches for Workers Who Sit All Day

      Ryan Fogel    Filed under: Ergonomic Injury Prevention

Desk Stretches for People Who Work All Day


Many people spend hours sitting in front of a computer screen for their jobs. This can cause a tremendous amount of strain on our backs and shoulders, resulting in a variety of musculoskeletal disorders. Thankfully, there are many ways to prevent this. Installing ergonomic furniture and practicing desk stretches can dramatically decrease your risk of back and shoulder pain. 

Here are a few desk stretches you can use throughout your day to keep any back or shoulder pain at bay:  


One Arm Hug 

Lift up one arm and stretch it across your body so that your hand is either out sticking out to your side or is hanging over your shoulder. Then, using your other arm, hold it place for 30 seconds, repeating 2-3 times with each arm. For a deeper stretch, try pushing your arm closer to your chest.  

Posterior Shoulder Stretch 

Hold both arms across your body, with each hand on the opposite shoulder. Pull your elbows close to your chest and then twist your torso from side to side. 

Office Chair Back Stretch 

Reach both hands behind the back of your chair and try to interlock your fingers. Hold yourself in this position for at least 30 seconds and repeat for 5 times.  

Calf Raises 

If you are able, get up out of your chair and, while standing, stand on your toes. Roll back down onto your heels and repeat this process 20 more times. 

Wrist Stretch 

Press your palms together in front of your chest and hold in place for 15 seconds. Then, reverse your hands so that that backs are pressed against each other, again holding for 15 seconds. Repeat this at least 5 times. 

Desk stretches can help prevent workplace injury, but they’re not the only things you can do. Installing ergonomic office furniture can do wonders for the health of you and your employees. Contact Accredited Rehabilitation Consultants today to learn more!