Sitting for long hours at your desk? 🖥️ Prolonged sitting can lead to neck pain, stiff shoulders, tight hips, and poor posture. In this video, Mobile Physio brings you a quick and effective Desk Job Stretch Routine you can do right at your workstation.
✅ Stretches included:
Neck & Shoulder Stretches Back & Spine Mobility Hip & Leg Stretches
Simple movements to reduce stiffness
These easy desk stretches take only a few minutes and can help you stay active, improve circulation, and prevent pain during your workday.
00:00Hi everyone. Welcome back to Mobile Physio. If you spend long hours at your desk, this video is for you.
00:08Today, I'll show you some quick and effective desk job stretches to release tension, improve posture, and keep you energized throughout the day.
00:16Neck side stretch. Sit tall in your chair with shoulders relaxed. Gently tilt your head toward one shoulder, bringing your ear closer.
00:23Hold for 20-30 seconds, then repeat on the other side. Chest opener. Sit or stand tall and clasp your hands behind your back.
00:31Straighten your arms and gently squeeze your shoulder blades together. Lift your chest.
00:36Up and hold for 20-30 seconds while breathing deeply. Shoulder rolls. Sit or stand tall with your arms relaxed by your sides.
00:44Slowly roll your shoulders up, back, and down in a circular motion 10 times. Reverse the direction, rolling forward 10 times to release tension.
00:53Seated spinal twist. Sit upright in your chair with feet flat on the floor. Place your right hand on the chair back and left hand on your thigh.
01:01Gently twist your torso. Hold 20 seconds, then switch sides. Hip flexor stretch. Stand beside your desk and step one foot back, keeping toes forward.
01:10Bend your front knee slightly and push your hips forward. Hold 20-30 seconds, then switch legs.
01:18Chest expansion stretch. Stand tall, feet hip width apart. Clasp hands behind your back or hold a strap.
01:25Straighten arms and pull shoulders back. Gently lift chest up. Hold 20-30 seconds. Repeat 2-3 times.
01:33Wrist flexor stretch. Extend one arm straight forward with your palm facing up. Use your other hand to gently pull back on the fingers.
01:40Hold the stretch for 20-30 seconds, then switch sides. Wrist extensor stretch. Extend one arm forward with your palm facing down.
01:48Use your other hand to gently press the back of your hand downward. Hold 20-30 seconds, then switch sides.
01:54Cross body shoulder stretch. Bring one arm straight across your chest at shoulder height.
01:59Use your opposite hand to gently pull the arm closer to your chest. Hold 20-30 seconds, then switch arms.
02:05Toe touch stretch. Stand tall with your feet hip width apart and knees slightly relaxed. Slowly bend forward from your hips.
02:13Reaching your hands toward your toes. Hold 15-20 seconds, then return to standing.
02:19Shoulder blade squeeze. Sit or stand tall with arms relaxed by your sides.
02:23Gently squeeze your shoulder blades together, keeping shoulders down. Hold 5 seconds, relax, and repeat 8-10 times.
02:30Ankle circles, sit tall and lift one foot slightly off the floor, rotate your ankles slowly in a circular motion 10 times clockwise, repeat 10 times counterclockwise, then switch to the other foot, and that's it.
02:44Just a few simple stretches every 1-2 hours can make a huge difference in how your body feels during the workday.
02:51Try these out and let me know in the comments which one gave you the most relief, don't forget to like, share, and subscribe to Mobile Physio for more easy tips to stay active and pain-free at work.
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