Five great stretches to do at your desk

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When working from home, it can be easy to forget to take regular breaks. In a world of increased time spent on digital devices, screen fatigue is very real. Taking regular short breaks is important to avoid eye strain and keep your focus at its optimum. Try these desk stretches on your next break.


Taking breaks throughout the working day is important to avoid fatigue. It’s also a great time for desk stretches to help you avoid tension in your shoulders, arms and legs – particularly if you aren’t using an adjustable chair with lumbar support.


Read more: How to set up your workstation correctly at home >


Try the following routine of desk stretches on your next break – all you need is a chair and enough space to extend your legs and arms in front of you.

1. Overhead stretch

Stand with feet flat on the floor. Raise your arms above your head, interlock your fingers and extend your arms, pushing palms towards the ceiling. Hold for a few seconds, relax and repeat.

2. Spinal twist

Sit on your chair with a straight back and cross your right leg over the left, using your hand to support the right knee. Keeping the legs as they are, twist your body round to your right side and look over the right shoulder. Hold for a few breaths before returning to the centre and uncrossing your legs. Now cross your left leg over the right and repeat on the left side.

Desk stretches - spinal twist

3. Shoulder stretch

Sit forward on your chair and clasp your hands behind your back. Extend your arms backwards while you push the chest out and raise the chin upwards. Hold for 10 seconds.

4. Hip and knee stretch

Lean back in your chair with your feet flat on the floor in front of you. Lift your left knee and hug it in towards your chest, keeping your right foot on the floor and looking straight ahead of you. Hold for 10 seconds, relax and repeat on the right side.

5. Seated child’s pose

Begin seated with your hands on the edge of your desk or a table. Remaining seated with back straight, lean forwards and extend your arms until they are parallel to the ground and your head falls flat between the shoulders (or rests on the table). Hold for a few breaths and release.

Desk stretches - seated child's pose

Get in touch to book physiotherapy or fitness sessions for your team via the Urban Business platform.


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