Desk Stretches for Neck, Shoulders, Wrists, and Hips
Short mobility breaks for people who sit at a computer or work from a laptop.
Use these stretches between meetings, after long focus blocks, or whenever your neck, wrists, chest, and hips feel compressed from sitting.
Page guide
9
matching guided routines
41
individual stretches
Start here
Guided routines for desk workers
Morning Mobility
A gentle wake-up flow for hips, spine, shoulders, and breath before the day starts.
Open routine
Desk Reset
A short mobility break for neck, wrists, chest, and hips after long sitting sessions.
Open routine
Full Body Flexibility
A balanced routine for hamstrings, hips, shoulders, calves, and the upper back.
Open routine
Lower Back Relief
Comfortable floor stretches that reduce stiffness around the hips, glutes, and low back.
Open routine
Runner Recovery
Post-run mobility for calves, hip flexors, quads, hamstrings, and glutes.
Open routine
Sleep Wind Down
Slow stretches and longer holds to downshift the nervous system before bed.
Open routineExercises
Stretches for desk workers
Low Lunge Reach
Step one foot forward, lower the back knee, and reach the same-side arm overhead.
View stretch
Standing Roll Down
Soften your knees and roll down one vertebra at a time, then rebuild your posture slowly.
View stretch
Neck Release
Drop one ear toward the shoulder and breathe into the opposite side of the neck.
View stretch
Doorway Chest Opener
Place forearms on a doorway or wall corner, then step through gently until the chest opens.
View stretch
Seated Figure Four
Cross one ankle over the opposite thigh and hinge forward with a long spine.
View stretch
World's Greatest Stretch
Move from lunge to elbow drop to open rotation, staying controlled through each position.
View stretch
Thread the Needle
Slide one arm under the chest and rotate gently through the upper back.
View stretch
Knees to Chest
Hug both knees in and breathe into the low back without forcing the range.
View stretch
Supine Twist
Let both knees fall to one side while the opposite shoulder stays heavy.
View stretch
Couch Stretch
Place one shin against a wall or couch and lift the torso gradually.
View stretch
Pigeon Variation
Set up a comfortable pigeon shape or use a reclined figure four if your hips prefer it.
View stretch
Butterfly Forward Fold
Bring soles of the feet together and fold forward with a rounded, relaxed spine.
View stretch
Wrist Flexor Stretch
Extend one arm with palm up and gently draw the fingers back.
View stretch
Wrist Extensor Stretch
Extend one arm with palm down and gently draw the knuckles toward you.
View stretch
Scapular Wall Slides
Stand against a wall and slide elbows upward while keeping ribs soft.
View stretch
Cross-Body Shoulder Stretch
Draw one arm across the chest and keep both shoulders low.
View stretch
Overhead Triceps Stretch
Reach one elbow overhead and let the hand rest down the upper back.
View stretch
Eagle Arms
Wrap arms or hold opposite shoulders, then breathe between the shoulder blades.
View stretch
Puppy Pose
Keep hips over knees and walk hands forward until the chest softens toward the mat.
View stretch
Open Book Rotation
Lie on one side with knees stacked and open the top arm like a book.
View stretch
Sphinx Press
Prop onto forearms and gently lengthen the chest forward.
View stretch
Seated Spinal Twist
Sit tall, cross one leg if comfortable, and rotate gently from the ribs.
View stretch
Side-Lying Quad Stretch
Lie on one side, hold the top ankle, and draw the knee slightly behind the hip.
View stretch
Adductor Rock Back
Extend one leg to the side and rock hips back until the inner thigh stretches.
View stretch
Frog Stretch
Widen the knees, support yourself on forearms, and shift hips back gently.
View stretch
90/90 Hip Switch
Sit in a 90/90 shape and rotate both knees side to side with control.
View stretch
90/90 Forward Fold
Fold over the front shin from a 90/90 position while keeping the spine long.
View stretch
Deep Squat Hold
Sink into a comfortable squat and use elbows or a block for support.
View stretch
Lizard Lunge
Step into a wide lunge with both hands inside the front foot.
View stretch
Happy Baby
Lie on your back, hold feet or thighs, and let the knees drop wide.
View stretch
Pyramid Stretch
Step one foot back, square the hips, and fold over the front leg.
View stretch
Downward Dog Pedal
Lift hips into downward dog and alternate bending one knee while lengthening the other heel.
View stretch
Shin Box Lift
Sit in a shin box position and lift the hips slightly, then lower with control.
View stretch
Glute Bridge Hold
Press feet into the floor and lift hips until the front of the hips opens.
View stretch
Lat Prayer Stretch
Place elbows on a bench or chair and sink the chest down with hands together.
View stretch
Supine Pec Stretch
Lie face down or slightly rotated with one arm out to the side to open the chest.
View stretch
Wall Angels
Stand against a wall and slowly move arms between goalpost and overhead positions.
View stretch
Standing Hip Flexor Tilt
Step into a short split stance and tuck the pelvis until the back hip opens.
View stretch
Supported Fish
Lie back over a pillow or bolster and let the chest open.
View stretch
Constructive Rest
Lie on your back with knees bent and feet planted, letting the body settle.
View stretch
Prone Quad Strap
Lie on your stomach and use a strap or hand to draw one heel toward the glute.
View stretchFAQ
How long should a desk stretch break be?
A useful desk reset can be 3 to 8 minutes. Pick one neck, one chest or wrist, and one hip movement.
Do I need to change clothes for desk stretches?
No. Choose seated, standing, and doorway options that work in regular clothes.