Best Stretches You Can Do At Work

Sitting for a long period of time can cause neck strain and back pain. This typically happens on many individuals who have desk jobs. Fortunately, there are many ways that one can do to help combat the effects of sitting down too long. Here are some of the best stretches you can do at work while sitting down.

Upper Trapezius Stretch

The trapezius is the kite-shaped muscle that is located at the upper and back area of the neck and shoulders. Stretching this muscle a few times a day can help alleviate or prevent neck pain.


Sit up straight and keep your feet flat on the ground with your shoulders rested towards the back. Grab the bottom of the chair using your right hand and slowly tilt your head to the left until you feel the stretch from your neck to your shoulder on the right side. Hold it for 10-15 seconds and do the other side. Repeat the stretch a few times a day until you feel relief from neck pain.

Seated Glute Stretch

Sitting too long can also cause pain in our butt muscles or scientifically known as the gluteus maximus. Stretching this muscle can help improve your flexibility and relieves pain.


While seated, place your right ankle on top of your left knee. Lean forward and keep your back straight. Hold your poise for 16 seconds and then switch sides.

Low Back Rotation Stretch

Stretching your lower back targets the soft tissues that support your lumbar and thoracic spine. This helps alleviate and prevent back pain caused by long periods of sitting down. Make this stretch a habit in addition to getting up and walking periodically.


While seated, keep your feet flat on the ground. Twist your upper body until both of your shoulders are facing your right side. Go as far as you comfortably can. Use your chair for holding on and support to get a deeper muscle stretch. You will feel a pull on your muscles from the lower back to your middle back. Hold your stretch for 20 seconds. Return to the start position and switch to the other side.

Overall, our bodies were not intended to sit all day. However, a lot of people sit all day due to work or some just do it for no reason. Sitting all day leads to numerous health problems, which include back pain, neck pain, and blood and nerve restriction in the body. Stretching helps alleviate these issues and improves flexibility. If you tried all of the above-mentioned stretches and you still suffer from pain, you may need to see a physiotherapy Halifax expert for help. Using advanced techniques, physiotherapy experts can help repair damage muscles, alleviate stiffness and pain, improve mobility and enhance your quality of life.