Desk Worker Stretching Routine
Created by Cheli
A quick, practical stretching routine to relieve tension and improve flexibility for people who sit at a desk all day.
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Checklist Items (24)
Warm-up
March in place
Lift knees alternately while swinging arms gently for 30 seconds to increase blood flow.
Arm circles
Extend arms out to sides, make small circles gradually increasing size, 10 seconds forward then 10 seconds backward.
Torso twists
Feet hip-width, place hands on hips, rotate torso left and right, 10 reps each side.
Ankle rolls
Lift one foot, rotate ankle clockwise 10 times then counter‑clockwise, switch feet.
Neck Stretches
Forward flexion
Gently lower chin to chest, feel stretch in back of neck, hold 20 seconds.
Chin tucks
Pull head straight back, creating a double chin, hold 5 seconds, repeat 10 times.
Levator scapulae stretch
Raise one elbow above shoulder, turn head opposite side, look down, hold 20 seconds each side.
Shoulder Stretches
Cross-body shoulder stretch
Bring one arm across chest, use opposite hand to press gently, hold 20 seconds each side.
Overhead triceps stretch
Raise arm, bend elbow to reach hand down spine, use other hand to push elbow gently, hold 20 seconds each side.
Shrug release
Lift shoulders toward ears, hold 5 seconds, release, repeat 10 times.
Wrist and Hand Stretches
Wrist flexor stretch
Extend arm, palm up, gently pull fingers back with other hand, hold 20 seconds each side.
Wrist extensor stretch
Extend arm, palm down, gently pull fingers down with other hand, hold 20 seconds each side.
Finger spread
Make a fist, then spread fingers wide, hold 5 seconds, repeat 10 times.
Prayer stretch
Press palms together in front of chest, lower hands until stretch felt in wrists, hold 20 seconds.
Back Stretches
Seated spinal twist
Sit upright, place right hand on left knee, twist torso left, hold 20 seconds each side.
Cat-Cow stretch (seated)
Place hands on knees, inhale arch back (cow), exhale round spine (cat), repeat 10 cycles.
Child's pose (desk version)
Sit back on heels, stretch arms forward on desk, forehead resting, hold 30 seconds.
Leg Stretches
Standing hamstring stretch
Place heel on low stool, keep leg straight, hinge at hips, hold 20 seconds each side.
Hip flexor stretch
Stand, step one foot back, bend front knee, push hips forward, hold 20 seconds each side.
Calf stretch against wall
Place hands on wall, step one foot back, press heel down, hold 20 seconds each side.
Seated figure‑four stretch
Sit, place right ankle on left knee, gently press down on right knee, hold 20 seconds each side.