How to Stretch at Your Desk!

Zion Physical Therapy
Aug 15, 2022
1 min read

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

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!

2 Comments

bogad39783

May 05

Hey there! Totally agree—when you’re deep into a game session, especially with something intense like slots or live casino tables, it’s easy to lose track of time. I use the pin up app , which makes it super convenient to jump into games from anywhere, but I’ve learned to take short breaks and stretch a bit to stay sharp. The app itself is really smooth and lets you do everything from spinning reels to placing live bets, so it's easy to get hooked for hours. Do you have a favorite game you keep coming back to?

kotom74926

Hello everyone. Warming up if you sit for a long time is really important. For example, I like to gamble and often sit for a long time, do you gamble?