# Desk Stretches for a Healthier Workday
Sitting for 8 hours? These stretches will save your back, neck, and shoulders.
Extended sitting causes:
Solution: Stretch every hour!
Gently tilt your head to each side, holding for 15 seconds.
Feel the stretch along the side of your neck. Do both sides twice.
Perfect for releasing tension from looking at screens.
Roll shoulders backward 10 times, then forward 10 times.
This simple move improves circulation and releases upper back tension.
Do it while on a call!
Sit tall, place right hand on left knee, twist left.
Hold for 20 seconds, then switch sides.
Great for spine mobility and digestion.
Stand next to your desk, step one foot back, gentle lunge.
Hold 30 seconds each side.
Counteracts the hip tightness from sitting.
Extend arms, flex wrists up and down 10 times.
Spread fingers wide, then make fists.
Essential for anyone typing all day.
Set a reminder on your phone for every hour. Your body will adapt quickly and start craving these stretches.
Pro tip: Stand while doing these for extra benefits!