Going to work can sometimes be the ultimate struggle. Long hours at your desk can leave you feeling stiff, sluggish and sore. Whether you’re grinding through emails, leading Zoom meetings or handling business calls, sitting for extended periods isn’t doing your body any favors. For this reason, incorporating a few desk stretches can help get you through a long day.

A few simple desk stretches can help relieve tension, improve circulation and boost your energy throughout the day. These easy desk stretches take just a few minutes, but can make a huge difference in how you feel throughout the day. Try these 10 desk stretches every boss woman needs to keep her body feeling good from 9 to 5 and beyond.

How Often Should You Stretch at a Desk Job?

Sitting for long hours can cause stiffness, poor posture, and even long-term health issues if movement isn’t incorporated into your day. Experts recommend stretching or moving every 30 to 60 minutes to counteract the negative effects of prolonged sitting. Even short 1–2 minute stretches throughout the day can make a significant impact, while a 5–10 minute stretch session during your lunch break can further improve circulation and relieve tension. If possible, standing up and taking brief walks every hour can prevent stiffness and promote better energy levels, keeping you feeling refreshed and focused throughout the day.

Neck Rolls

Staring at your screen all day can lead to neck tension and headaches, which is why neck rolls is the perfect stretch for a long day at work.

  • Sit up straight with your feet flat on the floor.
  • Drop your chin toward your chest and slowly roll your head to the right, bringing your ear toward your shoulder.
  • Continue the motion, rolling your head back, then to the left side, and back to the front.
  • Repeat in the opposite direction.
  • Do five slow rolls in each direction.

Shoulder Rolls

Doing shoulder roll exercises relieves built-up tension from hunching over your laptop or desk.

  • Sit with a straight posture.
  • Lift your shoulders up toward your ears, then roll them back and down in a circular motion.
  • Repeat this motion 10 times, then reverse the direction.

Seated Spinal Twist

The seated spinal twist exercise helps release lower back tension and improve spinal mobility.

  • Sit tall in your chair with both feet flat on the floor.
  • Place your right hand on the back of your chair and your left hand on your right thigh.
  • Slowly twist your torso to the right, looking over your shoulder.
  • Hold for 10–15 seconds, then switch sides.
  • Repeat two to three times on each side.

Wrist and Finger Stretch

Typing and texting all day can lead to wrist pain and stiffness. Doing wrist and finger stretches can help alleviate some of the tension.

  • Extend your right arm in front of you with your palm facing up.
  • Use your left hand to gently pull back your fingers for a deep wrist stretch.
  • Hold for 10–15 seconds, then switch hands.
  • Next, make a fist and slowly open your fingers wide, repeating five times on each hand.

Seated Forward Fold

Doing the seated forward fold exercise helps you during a long work day because it stretches the back, shoulders and hamstrings, while calming the nervous system.

  • Sit at the edge of your chair with your feet flat on the floor, hip-width apart.
  • Slowly bend forward from your hips, letting your arms dangle toward the floor.
  • Allow your head to drop and relax.
  • Hold for 15–20 seconds, then slowly roll up.

Chest Opener

The chest opener exercise counteracts the effects of hunching over your desk, improving posture.

  • Sit up straight and clasp your hands behind your back.
  • Straighten your arms and gently lift your hands while pushing your chest forward.
  • Hold for 15–20 seconds, taking deep breaths.

Seated Figure-Four Stretch

The seated figure four stretch helps release tension in the hips, which can get tight from sitting all day.

  • Sit with your feet flat on the floor.
  • Cross your right ankle over your left thigh, keeping your right foot flexed.
  • Gently press down on your right knee to deepen the stretch.
  • Hold for 15–20 seconds, then switch legs.

Standing Hamstring Stretch

The standing hamstring stretch loosens tight hamstrings and improves flexibility, making it perfect for long days.

  • Stand up and place one foot on your chair (if it’s sturdy) or a desk.
  • Keep your leg straight and gently lean forward, keeping your back flat.
  • Hold for 15–20 seconds, then switch legs.

Ankle Circles

Ankle circles improves circulation and prevents stiffness in the feet and ankles.

  • Sit with your feet flat on the floor.
  • Lift one foot slightly off the ground and rotate your ankle in slow circles.
  • Do 10 circles in each direction, then switch feet.

Deep Breathing Stretch

Deep breathing reduces stress and helps you reset mentally and physically.

  • Sit comfortably with both feet flat on the floor.
  • Inhale deeply through your nose, raising your arms overhead.
  • Exhale slowly as you bring your arms down.
  • Repeat 5 times, focusing on slow, controlled breaths.