3 Quick Desk Stretches to Relieve Tension

Feeling stiff at work? These simple desk stretches release tension in your back, shoulders, and hips — all in under five minutes.

We spend hours every day sitting at desks, often hunched over screens. The result? Tight shoulders, stiff hips, and nagging back pain. A few simple stretches can undo the damage and help you feel more energized during the workday.

1. Seated Spinal Twist
Sit tall in your chair, place your right hand on the backrest, and gently twist your torso to the right. Hold for 20 seconds, then switch sides. This helps loosen up your spine and improves posture.

2. Shoulder Rolls
Lift your shoulders toward your ears, roll them back and down in a circular motion. Do 10–12 rolls. This relieves shoulder and neck tension from hunching.

3. Hip Flexor Stretch
Stand up, step your right foot back into a small lunge, and gently press your hips forward. Hold for 20–30 seconds per side. Sitting all day shortens your hip flexors — this stretch opens them up.

Tip for Readers: Set a reminder every 60–90 minutes to stand, stretch, and move. Even two minutes of stretching can reset your energy.

Want to take it further? Join a yoga or mobility class at Maximum Motion Fitness to keep your body moving and pain-free.