As a Physical Therapist Assistant (PTA), I know how easy it is to get lost in work, especially when you’re glued to a desk all day. But did you know that even just a few minutes of seated stretching can help improve your posture, reduce muscle tension, and give your mind a refreshing reset? Let’s explore some simple, effective stretches you can do right at your desk!

Why Stretching Matters

Sitting for long periods can lead to tight hips, rounded shoulders, and a stiff back. Stretching breaks up that static posture, increasing blood flow, and reducing your risk of discomfort or injury. Plus, it helps you feel more energized!

Here are five easy stretches you can do right at your desk:

✅ 1. Neck Stretch

  • Sit tall with your feet flat on the floor.
  • Gently tilt your head to one side, bringing your ear toward your shoulder.
  • Hold for 20-30 seconds, breathing deeply.
  • Repeat on the other side.

✅ 2. Seated Spinal Twist

  • Sit tall with your feet flat on the ground.
  • Place your right hand on the back of your chair, and your left hand on your right knee.
  • Gently twist your torso to the right, looking over your right shoulder.
  • Hold for 20-30 seconds.
  • Repeat on the other side.

✅ 3. Seated Figure Four Stretch

  • Sit tall and cross your right ankle over your left knee (like forming a figure four).
  • Lean forward slightly, keeping your back straight, until you feel a stretch in your right hip and glute.
  • Hold for 20-30 seconds.
  • Switch legs and repeat.

✅ 4. Shoulder Rolls

  • Sit tall and relax your shoulders.
  • Roll them forward in a circular motion 10 times.
  • Reverse and roll them backward 10 times.
  • This helps release tension in the shoulders and upper back.

✅ 5. Seated Side Stretch

  • Sit tall and extend your right arm overhead.
  • Lean gently to the left, feeling a stretch along your right side.
  • Hold for 20-30 seconds, breathing steadily.
  • Repeat on the other side.

Tips for Success

🌟 Try to take these mini stretching breaks at least once every hour, even if it’s just one or two of these exercises.
🌟 Listen to your body, don’t force anything that feels uncomfortable.
🌟 Make it a habit: Set a timer or sticky note reminder to stretch!

Taking just a few minutes to stretch throughout your workday can make a huge difference in how your body feels. Try these exercises and see how much better you feel at your desk!

Do you have questions or need more movement ideas? Let us know at Rancho Physical Therapy! As a PTA, I love helping people move better and feel better, right from where they’re sitting.

Stay healthy and keep moving!

Rachel Varcoe, PTA