Ten Office Stretching Exercises

By Top.me

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Get everyone energized at work. Make your muscles work altogether with your brain.

U.S. Department of Health and Human Services states that about 8 in 10 Americans experience significant lower back pain at some point in their lives. Arthritis, osteoporosis, and chronic back conditions all have major effects on quality of life, the ability to work, and basic activities of daily living. 

Girl Stretching in the Office

One study found that workplace stretching can improve flexibility and—even better—your sense of attractiveness and self-worth. But that’s not all. Research indicates that periodic workplace stretching may reduce pain by up to 72 percent. And some studies show that a bit of exercise in the workday can relieve both physical and mental stress.

The following 10 easy stretching exercises will help you to manage tension in the neck, shoulders, back and hips very quickly. It will take you no more than 5-10 minutes. Let’s get started!

Ten Office Stretching Exercises

How to stretch:

  1. All stretching should be done slowly.
  2. Stretch where you feel muscle tension, hold for 2-3 seconds and then ease it off.
  3. If you feel pain or if the tension increases, you are overstretching.

1. Triceps Stretching


Gently pull each elbow to the opposite side overhead.

2. Back Stretching

Back Stretching

Remaining seated, extend your legs and reach toward your toes.

3. Upper Leg Stretching

Upper Leg Stretching

Hug one knee at a time, pulling it toward your chest.

4. Shoulder Stretching

Shoulder Stretching

Clasp your hands in front of you and lower your head in line with your arms.

5. Lower Back Stretching

Core Stretching

To stretch lower back, extend each arm overhead and to the opposite side.

6. Shoulder Shrugs

Shoulder Shrugs

Raise both shoulders at once up toward the ears. Drop them and repeat.

7. Chest Stretching

Chest Stretching

Clasp hands behind your back, push the chest outward, and raise the chin.

8. Spine Stretching

Spine Stretching

Cross your legs and alternate twists toward the back of the chair.

9. Neck Stretching

Neck Stretching

Lean your head forward and slowly roll from side to side.

10. Arm Stretching

Arm Stretching

Clasp hands together above the head, stretching upward.

According to The Harvard School of Public Health, physical activity—even for short periods of time—can improve your mood. Take your 10 minutes break and stay healthy!