Take a moment away from your screen and reconnect with your body with these 6 simple desk stretches. Each stretch is designed to open up tight areas, release tension, and improve mobility. Give yourself a mental break, take a few deep breaths, and return to your day feeling refreshed, re-energised and ready to refocus.
This workout can help you work towards meeting the Australian 24-Hour Movement Guidelines, which recommend being physically active on most days and including muscle-strengthening activities on at least 2 days per week, and functional activities on at least 3 days per week.
Disclaimer: If you have been inactive for a while, have heart disease, or a close relative with heart disease or if you have other major health problems, or are pregnant, please check with your doctor before following these workouts.
1. Stand behind a desk with your feet hip-width apart and a slight bend in your knees.
2. Place your hands on the desk.
3. Slide your hands out in front of you along the desk, bringing your chest towards the desk. Breathe out as you bring your ribs to your hips and look down, gently arching the back. Maintain a soft bend in the knees. Hold this stretch for 5-10 seconds.
4. Return to a standing position, sliding your hands along the desk back towards you.
5. Step forward onto one foot, opening the chest towards the ceiling and gently arching the back. Hold here for 5-10 seconds.
6. Step the foot back to the starting position.
7. Continue moving slowly between these two positions, alternating legs.
Exercise notes:
Limit the amount of arching and rounding if you experience back discomfort.
Exercise notes:
To decrease the intensity of the stretch, reduce the distance between your feet.
To stretch the deeper part of your calf muscles, slightly bend your back knee.
To increase the intensity, step your back foot further behind you.
1. Start standing about two steps away from your desk.
2. Keeping your neck neutral, reach diagonally across the desk with one hand.
3. Slide your hand towards the opposite corner as you lean forwards, stretching through the side of your back.
4. Return to starting position and then repeat on the opposite side.
Exercise notes:
To make this exercise less intense, raise your desk or perform sitting and reach a shorter distance.
To make this exercise more challenging, hold the stretch briefly at the furthest point.
Disclaimer: If you have a history of back pain, discomfort or injury please work within a comfortable range of movement.
1. Sit or stand tall and interlace your fingers in front of you at shoulder height.
2. Turn your palms away from you and relax your shoulders.
3. Breathe in.
4. Reach your palms forward, stretching across your upper back. Hold the stretch for 10 to 30 seconds. Breathe out as you relax back to the starting position.
5. Turn your palms to face towards you and bring your shoulder blades down and back, opening your chest.
Exercise notes:
If interlacing your fingers is uncomfortable, hold the opposite wrist or place your hands together.
If you experience neck pain, ensure you tuck your chin towards your chest during the stretch.
You can do this stretch either seated or standing.
1. Start in a standing position with your feet hip-width apart.
2. With your hands on your hips, circle your hips in a clockwise direction, like you’re hula hooping.
3. Repeat, circling anti-clockwise.
Exercise notes: To decrease the intensity of this exercise, reduce the size of the circles.
Move in a range of motion which is comfortable for you.
Physical Activity
A great way to fit more movement into your day! Try these free workouts at home or work to improve your balance, strength and energy.
