13 Office Chair Stretches

Sitting all day? These simple chair stretches can ease stiff and tight muscles. Grab a strap, belt, scarf, or a tie for a deeper tension release. If you have any injuries or discomfort, always modify the poses as needed.

 

Remember to do both left and right sides!

Neck Stretches

NECK ROLLS

Roll the neck gently from side to side. Let the weight of the head mobilize and stretch the neck.

HEAD TILT

Tilt the head to one side and gently place the palm on the ear. Release the opposite arm for a forearm stretch as well.

Spinal Twist

SEATED TWIST

Hold the back of the chair and use the opposite hand on the outside of the knee and twist the spine.

Upper Back Mobility

HEART OPENER

Interlace fingers behind the back and surge the chest forward. Engage the shoulder blades.

EAGLE ARMS

Bring one elbow underneath the other, place the palms together or palms on the shoulders and curl forward.

Shoulder Openers (Strap)

SHOULDER STRETCH

Places hands 2x the width of your shoulders on a strap or belt and rotate the arms forward and back with straight arms.

DYNAMIC SIDE STRETCH

Place arms 1.5x the width of shoulders. Keep the strap tight and tilt side to side.

COWFACE ARMS

Bend both elbows hold onto the strap or fingers behind the upper back. Hinge forward while maintaining a tall spine.

CHEST STRETCH

Straighten the arms behind your back as you widen the grip on the strap. Send the chest forward as you grip the strap tightly.

Hips and Quads Stretch

FIGURE 4 HIP OPENER

Place the ankle over the opposite thigh, close the knee. Curl the toes of the foot on top to protect the ankle. Hinge forward for a deeper stretch.

STANDING QUAD STRETCH

Balance on one leg and bend the opposite knee. Hold onto the top of the foot and use the opposite hand for balance on the chair.

Standing Balance

STANDING TWIST

Lift one knee and place the opposite hand over the leg. Twist to the same side as the lift leg and release the arm towards the back wall.

Hamstring Stretch

FORWARD FOLD WITH CHAIR

Hinge at the hip creases and soften the knees as you bend over. Use the chair as support by placing the palm on the seat.

Feel free to add on any stretches you feel that your body needs. The more you do these poses, the less tension you'll feel throughout the body. Good luck and stay consistent!