top of page

Desk Exercises

If you feel like you're getting aches and pains from sitting too long, here's some great stretches to try.


The Anti-Shrug - Great for Tense Shoulders


  • Stand upright with your feet parallel and shoulder-width apart.

  • With your hands behind you, take an overhand grip on your right wrist with your left hand. If that is too difficult, grip a towel with both hands placed as close together as you comfortably can.

  • Bend your head forward and to the left so that your chin is close to your left collarbone.

  • Gently pull your right arm downward with your left hand.

  • Simultaneously push your right shoulder blade downward, as if doing the opposite of a shrug.

  • Hold for ten seconds then relax and repeat three times, then repeat the sequence on the other side.


Chin Retractions - Great for Forward Head Posture


  • Sit comfortably in an upright position.

  • While maintaining your gaze directly ahead, move your head slowly straight back until it is pulled back as far as you can go

  • Tuck your chin to your throat, creating a double chin

  • You should feel a light stretch in the area just underneath your skull, at the top of your neck.

  • To enhance the stretch, place your index finger in the centre of your chin and gently push your chin farther toward your throat.

  • Hold your stretch for 10 seconds before returning to your starting position.

  • Do a minimum of 8-10 repetitions every hour while you are sitting.


Thoracic Extension - Great for a Rounded Upper Back & Shoulders


  • Whilst sitting place your hands behind your head, lifting the elbows high and wide, but being careful not to squeeze your shoulder blades.

  • This may already be enough of a stretch if your back is very tight, but if you can take it further, use the support of the chair to lean on and extend the upper back backwards.

  • Hold for 10 seconds, relax, then repeat.

bottom of page