Stretching Through the Workday

Young man stretching at a remote work station in his home.

Written by Dan Marquette under the direction and review of Hope Kleine, former SDSU Extension Health Education Field Specialist.

Why Stretch?

Working remotely has become increasingly popular. Unfortunately, this has increased the amount of time many individuals spend sitting at a desk. Sitting for extended periods of time can limit the range of motion of many major areas in your body and may also contribute to poor posture. The results: aches and pains in our neck, shoulders, back, hips, forearms, wrists and legs. Taking regular breaks to stretch can help relieve these aches and pains, while providing a much-needed mental break from your daily tasks.

Stretching at Your Desk

Try the following stretches at your desk to add a burst of physical activity to your workday. During seated stretches, sit tall and avoid using the back rest. Take slow, controlled breaths throughout your stretching routine.

Young man demonstrating the head tilt stretch. For a complete description, call SDSU Extension at 605-688-4792.

Head Tilts

  1. Tilt your head to one shoulder, letting your opposite arm drop towards the floor.

  2. Hold for 30 seconds. Repeat on the other side.

Young man demonstrating the head roll stretch. For a complete description, call SDSU Extension at 605-688-4792.

Head Rolls

  1. Slowly roll your head down, to the left, back, and to the right, to make a circle.

  2. Continue rolling your head in a circular motion for 30 seconds. Repeat in the other direction.

Young man demonstrating the seated side stretch. For a complete description, call SDSU Extension at 605-688-4792.

Side Stretch

  1. Reach one arm overhead, leaning to the side, while keeping both feet grounded. You should feel a stretch in your side.

  2. Hold each side for 15 to 30 seconds. Repeat on the other side.

Young man demonstrating the seated wrist stretch. For a complete description, call SDSU Extension at 605-688-4792.

Wrist Stretch

  1. Extend your arm straight in front of you with your palm facing away.

  2. Grab your fingers with the opposite hand and gently pull towards you. You should feel a stretch in your wrist and forearm.

  3. Hold for 30 seconds. Repeat on the other side.

Young man demonstrating the seated hip flexor stretch. For a complete description, call SDSU Extension at 605-688-4792.

Seated Hip Flexor Stretch

  1. Bring one foot on top of the opposite knee. If you would like a deeper stretch, lean forward by hinging forward at your hips, while keeping your back straight. You should feel a stretch in the outside of your hip.

  2. Hold for 30 seconds. Repeat on the other side.

Young man demonstrating the goal posts stretch. For a complete description, call SDSU Extension at 605-688-4792.

Goal Posts

  1. Bring your arms to 90 degrees with your forearms in front of your face and elbows level with your shoulders. Keeping your arms at 90 degrees, open your arms to your side.

  2. This exercise engages your upper back and shoulders, while opening your chest.

Young man demonstrating the standing shoulder stretch. For a complete description, call SDSU Extension at 605-688-4792.

Standing Shoulder Stretch

  1. Stand up tall and grab your opposite wrist behind your back.

  2. Gently pull your wrist to the opposite side. You should feel a stretch in your shoulder.

  3. Hold for 30 seconds. Repeat on the other side.

Young man demonstrating the standing hamstring stretch. For a complete description, call SDSU Extension at 605-688-4792.

Hamstring Stretch

  1. Stand up tall, keeping your back straight.

  2. Step one foot in front of you with your heel on the ground and toes pointed up.

  3. Keeping your back straight, hinge forward at the hips. You should feel a stretch in your hamstring.

  4. Hold for 30 seconds. Repeat on the other side.

Related Topics

Physical Activity, Health

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