Four easy stretches for the office

I spend my work day mostly at the computer and I also work on this blog for a little bit most nights. Which means I get a lot of tightness in my back, neck and shoulders from sitting and typing for 40+ hours a week. To combat this (especially with all the running I’m doing now), I try to incorporate stretches at my desk. Here’s four of my favorites!

Seated Spinal Twist

Spinal Twist

Sit up straight, place your feet on the ground and place your hands on the arms of the chair. Using your arms, twist, pulling yourself toward the chair. Switch the side of the chair you’re sitting on and repeat.

Seated Cat/Cow

Cat Cow Stretch

Sit up straight, place your feet flat on the floor, and rest the palms of your hands on top of your knees. Inhale, arch your back and look up, pulling your shoulders back as you do so. When you exhale, round your spine, pull the shoulders toward each other at the front of the body and drop your head toward your chest.

Eagle Arms

Eagle Arms

Reach your arms straight out in front of you, keeping them parallel with your shoulders and shoulder-distance apart. Bend the left arm upward and sweep the right arm under it. Wrap your right arm around the left until you are able to grab the outside edge of the left arm or until you are able to clasp your palms together. Lift the elbows away toward the ceiling and pull your hands away from your face. Turn your head side-to-side. Repeat on the other side.

Upper Back Stretch


Simply interlace your fingers in front of you and stretch your arms to the front. Drop your chin to your chest.

What are some of your favorite stretches to get in during the work day?