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How to Stretch at Your Desk!

During the time COVID-19 pandemic, you may be sitting more on your couch or having to figure out working from a home desk, and your neck, hips, back and wrists may be sore, tight or painful. Following are eight stretches that are easy to incorporate into your day to manage symptoms or to simply feel a little less creaky throughout your day. You can do them as often as feels good to your body, but we recommend holding each stretch for 20-30 seconds and performing them 2-3 times, 2-4 times a day.


Prayer hands: palms together, pushing in


physical therapist wearing Zion Physical therapy t-shirt demonstrating prayer hands stretch

Reverse prayer hands: backs of hands together, pushing in


physical therapist wearing Zion Physical therapy t-shirt demonstrating reverse prayer hands stretch

Chair pigeon: outside of leg hip height or lower, engage core, lengthen spine


physical therapist wearing Zion Physical therapy t-shirt demonstrating chair pigeon stretch

Cat cow desk: arch back while looking up, then tuck chin to chest, pulling shoulders forward


therapist at zion physical therapy demonstrating cat cow desk stretch

therapist at zion physical therapy demonstrating cat cow desk stretch with arched back

Neck stretch holding chair: bring ear to shoulder, opposite arm holds on to seat of chair


therapist at zion physical therapy demonstrating Neck stretch holding chair

Seated spinal twist: keeping hips and legs forward, twist from the back, looking over shoulder


Seated spinal twist: keeping hips and legs forward, twist from the back, looking over shoulder

Standing quadriceps stretch with overhead reach: grab onto foot and kick back into hand as opposite hand reaches for the ceiling


therapist demonstrating standing quadriceps stretch in office

Forward fold: reach for toes, alternating bending and straightening knees


physical therapist demonstrating forward fold stretch

Happy stretching!

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