10 Easy Exercises to Do at Your Desk to Relieve Tension and Stress

You know you need a workday stretch break

I don’t need to tell you that it’s essential to incorporate movement into your day. You know this. You’re reminded constantly on the internet, in articles, on television. What I want to know is, do you?

Even though I am in the “movement business,” I also spend most of my time working at my desk. I’m as likely as anyone to get lost in my to-do list and forget to take a break for hours. Despite my yoga expertise and practice, if I don’t move from my desk for several hours, I am stiff and sore when I do.

So if you answered “no” to my question, it’s okay. You are not alone, and you can start today to add a little bit of movement to your day.

One of the worst things about sitting all day in the same positions is how stiff and tense our bodies become. When that happens, it’s not long before our minds start feeling that tension too. But, it only takes a few minutes to help ease that tension and continue with a productive day.

Below, I’m sharing some easy stretches you can do at your desk. You’ll incorporate some alternative movements and stretches to keep your body loose, fluid, and ease tension.

You’ll get your spine moving in six different directions, articulate the hips for proper rotation and mobility, and finish with excellent movements for the wrists and forearms.

Please note that these exercises are grouped (spine, hips, wrists) so that you can practice them separately, or all at one time. It’s up to you based on what your body needs and the time you have available.

Below the written instructions, I’ve shared a video of all these exercises. So if you prefer to watch and follow along, you can jump ahead to the video and get started!

To begin, push away from your desk. If you’re using a rolling chair, that’s fine, but make sure you’re on a stable surface. If you have arms on your chair, you can either place your arm over the arm of the chair or rest your arm on the chair, whatever works for you as we go through some of these movements.

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