Stretches to do at your desk

Working at a desk all day can have its perks. You can have your favorite snacks on the left and your water bottle to the right. You can listen to your favorite tunes while you type the day away. 

Did you know sitting at your desk is not always great for you?You might start to feel your back and shoulders stiffen. Sometimes your back can even go out. Do you need help on what to do when your back goes out? Instead of taking another painkiller, here are a few stretches to do at your desk.

Why it is important to stretch throughout the day? 

Your back and shoulders are made up of muscles, ligaments and tendons that need to move so blood can circulate. When you do stretches, it  allows blood to flow to these muscles and helps relieve the tensions that might be building up. 

Doing a couple of shoulder rolls in between the day can improve your flexibility. If your body starts to feel tight, you can begin to slouch and develop bad posture. Not only will stretching improve all this,  it will also help improve your stress. 

What to do when your shoulders start to hurt?

Sitting all day in your desk doing the same repetitive movements on your keyboard and desk can start to affect your body. It can  lead to bad posture, headaches and even joint pain.  Here’s an exercise you can do in your desk when your shoulders start to hurt: 

Shoulder rolls

  1. Straighten your back. 

  2. Start to move your shoulders in a circular motion. 

  3. Repeat this process ten times and then do a reverse motion. 

Upper trapezius stretch

  1. Sit up straight. 

  2. Place one hand on your lower back and the other on the opposite side of your head. 

  3. Pull your head towards your shoulder.

  4. Hold for 30 seconds or until your feel your neck start to stretch. 

What to do when your back goes out or feels tight?

Not only can your shoulders start to feel discomfort from sitting all day, your back as well. Research has found that sitting for extended periods can lead you to develop bad posture, headaches and bad circulation. Getting up and moving in between the day should be something you get in the routine of doing. Try these exercises to get your body to feel back in motion.  

Forward stretch

  1. Stretch your arms forward. 

  2. Lower your head in between your arms. 

  3. Move forward and hold for 10 to 30 seconds. 

Torso stretch 

  1. Face forward and get your feet flat on the ground. 

  2. Start to twist your torso to the side where your arm is resting. 

  3. Stay in that pose for 10 to 30 seconds. 

  4. Repeat this stretch to the other side. 

Getting rid of tension on your shoulders and back starts with these stretches that you can do at your desk. They take less than two minutes of your day and leave lasting results. These stretches can also help to know what to do when your back goes out. 

If you want extra relief from back pain, make an appointment to meet our chiropractor. He can help improve your posture, relieve stress and alleviate discomfort with his chiropractic care. Contact us today to get an appointment scheduled. 


We’re Wisniewski Chiropractic, part of the Thrive Wellness network. Nearing our third year in our current location, we’re excited to continue bringing you personalized care and support for your wellness journey. Dr. Wisniewski is an expert in chiropractic care. We believe in healthcare that relies less on medication and more on  prevention through the use of proper diet, exercise and patient education. Our chiropractic services follow a three-part plan: relieve your pain first, address the root cause, and make a plan for your future wellness.