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Add your deal, information or promotional text makes stretching at work easy. 34 stretches for your office or desk.

  • 5 min read is a simple site to help you stretch at work in your office or at your desk. aims to be a 'free 15 min daily stretch routine to help you avoid aches and pains'. You can 'choose between a full body routine suitable to do at work or a longer, at home version that includes floor exercises.'

The app has a helpful timer and cards to guide you through the 17 stretches all while at your desk. The app is simple but just advanced enough to help you manage accountability and track your progress over time.

We love calling out helpful, purposeful apps like We recommend you check it out and use it.

In this blog post we'll talk about the 17 stretches in Then we'll discuss 17 variation exercises you can substitute to keep you daily stretching fresh! 'At Work' Routine

The app has put together 17 great stretches. They are largely grouped into Upper body stretches, neck stretches, seated stretches, and one pose.

Upper Body Stretches:

  • Upward salute: Stretching the arms overhead with palms facing each other, opening the chest and shoulders.
  • Prayer stretch: Bringing the hands together in front of the body, stretching the upper back and shoulders.
  • Angels: Standing and extending the arms out to the sides, moving them up and down to stretch the chest and shoulders.
  • Chest opener forward bend: Bending forward with arms extended behind, stretching the chest and shoulders.
  • Shoulder roll - backward: Rolling the shoulders backward in a circular motion to release tension and improve mobility.
  • Shoulder roll - forward: Rolling the shoulders forward in a circular motion to release tension and improve mobility.

Neck Stretches:

  • Neck flex: Gently lowering the chin toward the chest to stretch the back of the neck.
  • Neck rotation: Turning the head from side to side to stretch and improve mobility in the neck.
  • Neck stretch - right: Tilting the head to the right side, stretching the muscles on the right side of the neck.
  • Neck stretch - left: Tilting the head to the left side, stretching the muscles on the left side of the neck.

Seated Stretches:

  • Chair downward dog: Assuming a modified downward dog position while seated on a chair, stretching the back, shoulders, and hamstrings.
  • Easy seated twist - right: Seated with legs crossed, twisting the torso to the right to stretch the spine and oblique muscles.
  • Easy seated twist - left: Seated with legs crossed, twisting the torso to the left to stretch the spine and oblique muscles.
  • Seated forward fold: Sitting with legs extended, bending forward to stretch the hamstrings and lower back.
  • Knee to chest - left: Bringing the left knee toward the chest while seated or lying down, stretching the hip and lower back on the left side.
  • Knee to chest - right: Bringing the right knee toward the chest while seated or lying down, stretching the hip and lower back on the right side.

Specific Pose:

  • Garland pose: Squatting with feet hip-width apart, heels on the ground, and hands together in a prayer position, opening the hips and stretching the lower body.

Alternative exercises to work into your routine

Upper Body Stretches:

  • Mountain pose with backbend variation stretches the chest, rib cage, shoulders, upper abdomen, arms and neck deeper than upward salute by adding a slight backbend.
  • Eagle Arms stretch the shoulders, upper back, and chest by crossing one arm over the other in front of your body, then bend your elbows and bring your palms together, similar to the prayer stretch.
  • Snow Angels are performed lying on your back while mimicing the movement of Angels to engage slightly different muscles of the shoulders, chest, and upper back
  • Camel Pose is a backbend where you kneel down and reach back to grasp your heels with your hands to stretch similarly to the chest opener forward bend.
  • Shoulder Blade Squeezes can be done while standing or seated by squeezing your shoulder blades together and work similarly to backward shoulder rolls.
  • Chest Expansion involves standing and interlocking your fingers behind your back, and gently lifting your arms away from your body to stretch shoulders and upper back similar to forward shoulder rolls.

Neck Stretches:

  • Neck Retraction works similar to neck flex but involves gently retracting your head by pulling your chin straight back, creating a double chin
  • Supine Neck Rotation involves laying down on your back with your knees bent and feet flat on the floor and slowly rotate your head
  • Levator Scapulae Stretches work like neck stretches. They involve standing tall and reachingyour right arm behind your back and grab onto the edge of a chair or hold onto a stationary object. Tilt your head to the left side, bringing your left ear closer to your left shoulder while gently pulling your head downwards with your left hand. Repeat for the left side.

Seated Stretches:

  • Seated Pigeon involves sitting tall on a chair and crossing your right ankle over your left thigh, creating a figure-four shape. Gently press your right knee away from your body to feel a stretch in the right hip and glutes.
  • Neck-to-Knee Pose (right side). Sit on the floor with your right leg extended and bend your left leg, placing your left foot on the inside of your right thigh. Rotate your torso towards the right leg and reach your right hand towards the outside of your right foot. Repeat for the left side.
  • Easy seated twist - left: Seated with legs crossed, twisting the torso to the left to stretch the spine and oblique muscles.
  • Lying Hamstring Stretch Lie on your back with both legs extended. Lift one leg towards the ceiling and hold onto the back of your thigh or calf, gently pulling the leg towards your chest. This stretch targets the hamstrings and allows for a different angle of stretch compared to the seated forward fold.
  • Supine Figure Four Stretch (Left side). Lie on your back with your knees bent and feet flat on the floor. Cross your left ankle over your right knee, creating a figure-four shape. Grasp your right thigh or shin and gently pull it towards your chest, feeling a stretch in the left hip and glutes. Repeat for right side.

Specific Pose:

  • The Twisted Garland Pose adds a twist to the traditional pose, providing an additional stretch and mobility to the spine, hips, and groin than the traditional garland pose.

Final Thoughts and Related Supplements is a great free website that you should use and give love to. It features 17 unique stretches you can do at work in your office. We hope this article has added value by giving some variations you can substitute into your routine.

Finally, it's always worth discussing a holistic approach to wellness. Your stretch routine may be complemented by thoughtful supplements like:

Stress away is a Natural Vitamin B Stress Complex with Vitamin C

Aid 4 Joints is a natural joint health formula with Glucosamine, Collagen, MSM, Cissus, Hyaluronic Acid to support mobility and comfort.

Immune+ is natural, daily immune system supplement with 20 micronutrients and botanicals to support office environments and stressful work.

Multi Guard+ is a Superior multivitamin with nootropics, chelated minerals, and methylated vitamins

Thermo Burn+ is a Natural Fat Burner and Working Person's Energy Supplement

Power Down is a melatonin-free natural sleep aid that helps prevent daytime drowsiness