Corporate Wellness Program

What Stretches Can I Do While Sitting At My Desk?

CircleCare

CircleCare

stretching-at-work-circlecare
Photo by rawpixel on Unsplash

Sitting at a computer desk for long periods often causes neck and shoulder stiffness and occasionally lower back pain. Do these stretches at work every hour or so throughout the day, or whenever you feel stiff. You’ll feel better!

CircleCare_Corporate_Wellness_App

Corporate Wellness App

CircleCare

CircleCare provides companies with a platform and tools to motivate their employees via positive reinforcements and rewards to establish and maintain healthy lifestyle choices.

Watch Video Learn More

You might also be interested in: Why is stretching good for your body?

SHOULDER-STRETCH-FRONT-BACK-CIRCLECARE

Shoulder Stretch At Work

Front: Interlock fingers in front of the body, turn palms away from the body. Gently straighten elbow and reach forward. Hold the stretch for 15 seconds.

Back: Interlock fingers behind your back, palms facing upwards. Gently straighten elbow while reaching up and back. Hold a stretch for 15 seconds.  

SHOULDER-PULL-CIRCLECARE

Shoulder Pull

Grab under your right upper arm and pull the arm at shoulder height across your chest. Repeat for the other shoulder. Hold the stretch for 15 seconds.

TRICEPS-SHOULDER-STRETCH-CIRCLECARE

Triceps and Shoulder Stretch

Reach behind your head with elbow bent. Use opposite hand to push downwards on the elbow so that your hand moves further down your back. Repeat for other arms. Hold the stretch for 15 seconds.

NECK-STRETCH-CIRCLECARE

Neck Stretch At Work

Reach with the right hand over your head and shrug you left shoulder. Slowly pull your head away from left shoulder then drop your left shoulder down. Repeat for another side. Hold for 10 seconds.

NECK-FLEXION-CIRCLECARE

Neck Flexion

Interlock hands and place hands on the back of the head. Pull chin down towards the chest. Hold for 10 seconds.

KNEE-TO-CHEST-CIRCLECARE

Knee to Chest

In a seated or standing position with back supported, slowly pull one knee up towards your chest. Repeat for another side. Hold for 15 seconds.

BACK-ROTATION-CIRCLECARE

Back Rotation

Sitting on a chair with left leg crossed over your right leg, place right hand on left thigh just above the knee and pull your leg towards the right. At the same time turn your body towards the left looking over left shoulder. Repeat for the other side. Hold for 15 seconds.

SIDE-STRETCH-CIRCLECARE

Side Stretch At Work

While standing, slide right hand downright as far as possible, ensuring you are facing straight ahead. Repeat for opposite side. Hold for 15 seconds.

CHEST-STRETCH-CIRCLECARE

Chest Stretch

Bend elbow and place hands and forearms on each edge of a doorway at elbow height. With feet shoulder width apart, lean body forward through the door. Hold for 15 seconds.

QUADRICEPS-STRETCH-CIRCLECARE

Quadriceps Stretch At Work

Support yourself with left hand on a wall. Gasp left foot with right hand and gently pull heel towards buttocks. Repeat for the right side. Hold for 20 seconds.

HAMSTRING-STRETCH-CIRCLECARE

Hamstring Stretch At Work

Place one foot on a  stable chair or similar height surface. While keeping leg and back straight and pelvis square, lean forwards towards your foot until you feel a stretch in the back of your thigh. Repeat for the other leg. Hold for 15 seconds.

BUTTOCKS-STRETCH-CIRCLECARE

Buttocks Stretch At Work

Sitting on a chair, right position ankle on left knee. Please hands on the right lower leg and slowly bend forward towards legs. Keep back straight. Repeat for the other side. Hold for 15 seconds.

WRIST-FORE-ARM -STRETCH-CIRCLECARE

Wrist/Forearm Stretch At Work

With a stretch elbow and palm facing upwards, pull hand downwards to stretch the front of your forearm and wrist. Then turn hand over so that your palm is facing downwards and pull hand downwards to stretch the back of your forearm and wrist. Repeat for the other wrist. Hold both for 10 seconds.

BICEPS-STRETCH-CIRCLECARE

Biceps Stretch At Work

Hold onto a door frame at arm’s length, thumb down. Turn the body away from the arm and allow your shoulder to roll in. Repeat for the other side. Hold for 15 seconds.

Need more fitness motivation and tips? Free download CircleCare App now and join Fitness Group to learn and share experiences.

Life needs motivation

circle-care-lose-weightLose weight circle-care-stay-healthyStay healthy circle-care-feel-belongedFeel like you belong circle-care-feel-appreciatedFeel appreciated
life-needs-motivation-live-healthy-earn-rewards-circlecare

Questions? We've got answers. Try us.

Contact Us