Office stretches

Long hours at a desk or screen tighten the neck, shoulders and upper back, and slowly pull you into a slouch. This 4-minute routine of 8 seated stretches loosens those areas and helps you sit taller. You can do it at your desk, at any time of day, as often as you like.

Reviewed by Dr. Kshitij Chaudhary — Last reviewed October 2026

How Does This Program Work?

Most posture problems come from habit. We sit in the same position for hours, and the shoulders, chest, neck and upper back get stiff. Regular, gentle stretching keeps these areas flexible, so it becomes easier to sit upright without effort.

• Time: about 4 minutes in total
• Each stretch: 30 seconds in total. If a stretch has two sides or two directions, share the time between them, about 15 seconds each
• How often: any time, as many times a day as you like. A break every hour or so works well.
• Where: in your chair, at your desk or in front of your computer. You do not need any equipment

Before You Start

• Move gently. You should feel a mild stretch, never sharp pain
• Keep breathing in a slow, steady rhythm. Do not hold your breath
• Do not force any movement. Make it smaller if it feels uncomfortable
• Stop if you feel dizzy, or notice pain, tingling or numbness. If it keeps happening, speak to your doctor

1. Shoulder Rolls

Time: 30 seconds in total (about 15 seconds in each direction)

1. Sit tall with your back straight and your shoulders relaxed
2. Lift both shoulders up towards your ears
3. Roll them back and down in a smooth circle
4. Keep going. Halfway through, switch and roll in the opposite direction

Tips: Keep your neck relaxed and your eyes looking straight ahead. Aim for a slow, flowing movement.

Easier option: If it feels uncomfortable, make the circles smaller.

2. Overhead Reach

Time: 30 seconds

1. Sit tall with your arms resting by your sides
2. Slowly sweep both arms out to the sides and up over your head
3. Link your fingers together with your palms facing up
4. Reach up towards the ceiling and straighten your elbows
5. Let your shoulders drop away from your ears

Tips: Think about growing taller through your spine.

Easier option: If you cannot link your fingers, or it feels uncomfortable, keep your hands shoulder-width apart.

Deeper stretch: While your arms are up, lean gently to one side, then the other.

3. Side Bend

Time: 30 seconds in total (about 15 seconds on each side)

1. Sit tall with your arms resting by your sides
2. Raise one arm above your head
3. Place your other hand on your hip
4. Gently bend sideways, reaching over with the raised arm
5. Come back to the centre and repeat on the other side

Tips: Keep your shoulders relaxed and do not hunch them. Stay seated firmly. Do not lift off the chair or twist your body.

Easier option: If reaching overhead is uncomfortable, rest your hand on the side of your head instead.

4. Cactus Arms

Time: 30 seconds

1. Sit tall with your arms resting by your sides
2. Raise both arms to shoulder height
3. Bend your elbows to a right angle, with your palms facing forward and your fingers pointing up
4. Line your elbows up with your shoulders, with your forearms pointing straight up
5. Squeeze your shoulder blades together to open your chest

Tips: Keep your shoulders down and away from your ears. Keep your neck long and look straight ahead.

Easier option: If your shoulders feel uncomfortable, lower your elbows slightly.

5. Neck Flex

Time: 30 seconds in total (about 15 seconds looking up, 15 seconds chin down)

1. Sit or stand tall with your arms by your sides
2. Slowly tilt your head back and look up towards the ceiling
3. Halfway through, switch. Slowly lower your chin towards your chest

Tips: Keep your shoulders down and relaxed. Move slowly and gently.

Be careful: If you have neck pain, make the movement smaller. Stop if you feel dizzy or uncomfortable.

6. Neck Roll

Time: 30 seconds

1. Sit tall with your shoulders relaxed
2. Tuck your chin down towards your chest
3. Slowly roll your head to the right, bringing your right ear towards your right shoulder
4. Roll back through the centre, with your chin down
5. Roll to the left, bringing your left ear towards your left shoulder
6. Keep rolling from side to side in one slow, smooth motion

Tips: Do not roll your head in full circles. Move only from shoulder to shoulder, through the front.

Easier option: If you have neck pain, keep to a range that feels comfortable. Stop if you feel dizzy.

7. Neck Side Stretch

Time: 30 seconds in total (about 15 seconds on each side)

1. Sit tall with your shoulders relaxed
2. Hold the side of your chair with one hand for support
3. Tilt your head to the opposite side, bringing your ear towards your shoulder
4. Place your other hand on the side of your head and apply gentle pressure
5. Halfway through, swap hands and stretch the other side

Tips: Keep your shoulders down. Do not hunch them up towards your ear.

Easier option: Tilt your head without using your hand.

8. Diver

Time: 30 seconds

1. Sit tall with your arms resting by your sides
2. Stretch both arms out in front of you
3. Place one hand on top of the other
4. Tuck your head down between your arms
5. Round your upper back and reach forward with your hands

Tips: Keep your tummy muscles gently tight and your feet flat on the floor.

Common Questions

How often should I do this?

As often as you like. Many people find it easiest to do the routine every hour or two while working, or whenever they notice they are slouching.

Do I need to do all eight in one go?

No. The full routine takes about 4 minutes, but you can do a few stretches at a time. Try to cover your shoulders, back and neck over the day.

Will this fix my posture on its own?

It helps by keeping the muscles flexible, but good habits matter too. Set your screen at eye level, keep your feet flat on the floor, and get up and move regularly.

What if a stretch hurts?

A mild pull is normal. Sharp pain, tingling or numbness is not. Make the movement smaller or skip that stretch, and ask your doctor if the problem continues.

This information is for general education and does not replace a consultation with your doctor.

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About Dr. Kshitij Chaudhary

This page was written by Dr. Kshitij Chaudhary, a fellowship-trained spine surgeon at P.D. Hinduja Hospital, Mumbai, trained in complex spine surgery at Harvard Medical School (Beth Israel Deaconess) and the Twin Cities Spine Center, Minneapolis. 🏃🏾About Dr. Chaudhary