6 Stretches to Do at Work Every Day

Are you in pain after a day at work?

Just because you’re sat at a desk all day and not doing heavy lifting, don’t be fooled into thinking that the work and working setup isn’t going to cause you to be in pain!

Many of the people that we see in our clinics are desk workers and often suffering fairly similar complaints, so for that reason we have put together our top stretches to do at work and in the office every day to help avoid these issues in the first place.

Stretches To Do At Work Every Day

We know that long hours staying in one position, with poor posture and repetitively completing the same task, will put an unpleasant strain on your body, so make sure to break up the day with these simple moves.

Building the habit of completing these stretches every day at work will help you to avoid pains including:

  • Neck Pain
  • Shoulder Pain
  • Lower Back Pain

Whilst it can be hard to get into the routine of stretching, given how valuable it is for you to do, definitely give it a go and to help, try setting a timer to remind you periodically through the day.

If you can make it stick, you’ll have a great chance to improve your mobility, reducing those aches and pains and have far less need to come and see us (not that we don’t want to see you!!).

Overall the good news when it comes to stretching is that it’s a buildable habit, doesn’t require a lot of time, nor do you need fancy equipment. To highlight all of this, our Top 6 Stretches are all designed to be done from your office, with nothing more than a chair!

When it comes to stretches, please just don’t go further than what’s comfortable and if in doubt, always call or visit a professional who can help! If you would like advice from Precision Physio, feel free to use or CONTACT US form.

Top 6 Stretches to Do at Work Every Day

Hip and Knee Stretch

The seated position most people adopt at work is often not ideal on the body and long hours in that position causes the hips to feel jammed. Start your office stretching with this move to target your hips and knees.


  1. Place one knee on your chair and plant the opposite foot firmly on the floor
  2. Supporting yourself on your desk, perform a controlled bend forwards from the hip
  3. Repeat 3 sets on 10 reps on each side, holding the stretch for a few seconds each time
Knee and Hip Stretch

Hamstring Stretch

Move from the hips and knees onto your hamstrings, another area that gets tight after a day sitting down. Being able to loosen your hamstrings removes tension on joining areas such as the lower back.


  1. Place one foot up on your chair
  2. Standing up with your hands on your hips, lean forwards to feel a slight stretch in your hamstring
  3. Hold the stretch for a few seconds and then release. Complete 3 sets of 10 on each side
Hamstring Stretch

Trunk Rotation

If you’re starting to be aware of feeling tight and stiff in your lower back, a great go to stretch is this one focused on trunk rotation.


  1. Keep your feet firmly on the ground, facing forward
  2. Twist your upper body to each side, touching your arm on the back of your chair
  3. Hold pose for 10 to 30 seconds and repeat
Trunk Rotation Stretch

Upper Trap Stretch

A great way to relieve the pain you might feel around your shoulders, common for people hunched over computers or desks for long periods of time.


  1. Gently pull your head toward each shoulder until a light stretch is felt
  2. Hold the pose for a couple of seconds and then drop your chin round towards your shoulder for an extra stretch
  3. Alternate on each side
Upper Trap Stretch

Pec Stretch

Jump up from your seat to get an even better stretch for your back and shoulders – the pec stretch.


  1. Place one arm out to your side against a wall or door frame
  2. Step forwards with the foot closest to your outstretched arm and plant your foot on the ground
  3. With your opposite hand on hip, feel the hip away from the door frame turn backwards until you feel a nice stretch in your pec muscle
  4. Complete 3 sets of 10 on each side
Peck Stretch

Lat Stretch

Finally, we love to include this variation on a lat stretch. It’s great for promoting a good movement pattern across your body and getting you that all important sense of relief from your tight, aching muscles after a long day at work.


  1. Lightly grip a door frame with your outstretched arm
  2. Feet shoulder width apart and knees slightly bent, drop your bottom backwards, keeping a nice straight back
  3. You’ll already be feeling a good stretch, but go further and feel like your hip and shoulder (not on the side you’re holding the door frame) both turn and drop slightly in the direction of your outstretched arm
  4. Hold this position for a few seconds and repeat on both sides
Lat Stretch

Slowly Does It

That’s our Top 6 Stretches to Do at Work Every Day – we’re very confident that if you build a habit of doing these stretches a few times a day, every day at work, you’ll start to feel the benefits in no time at all.

As with most exercise, we would highly recommend that you take it slowly and feel your way in. At first new stretches can feel uncomfortable, so please be cautious around especially sore areas and if in any doubt get in touch with a professional who can help.

This article features Physiotherapist – Chris Webster, from our Precision Physio St Marys clinic. If you would like more information, or feel you might benefit from a session with one of the Precision Physio team, you can either come into our clinics, or work with us online.

How Do I Book An Appointment with Precision Physio for Help?

We’re taking the health of our clients, members and staff very seriously and our preference would be for you to call to book an appointment so that we can make sure to explain our approach to keeping you safe. You can call any of these numbers to schedule a session:

Online Consultations

Evolving with the current environment, we are also now offering online appointments, meaning that we can support anyone who is unable to leave their home. Sessions are done via our state of the art Telehealth system and as long as you have a laptop or tablet with an inbuilt camera, or a phone with camera, we can help! Online consultations would be especially effective for guiding you through suitable stretches to do at work or in your home work environment.

To learn more about online consultations, please call us on any of the numbers listed above.

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