4 Stretching Exercises to Do at Your Desk

Getting in the habit of doing some basic stretching exercises while sitting at your desk is a great way to relax your muscles, reduce stress and feel better overall. Anybody who works in an office knows that the hours of sitting in one place can wreak havoc on a person's body. Tense shoulders, back, neck and arms are some common troublespots for seated office workers. You don't have to roll out a yoga mat in your cubicle or office to stretch, though. Simply sitting at your desk, during a break or otherwise, there are several easy stretches that you can do.

Neck Rolls

While working at a desk, your neck muscles often take the greatest hit. Whether you're aware of it or not, keeping your eyes staring straight at your computer leads to tension because there's no movement. Try this for a change: Sit upright in your chair with your back straight. Bend your head forward with your chin as close to your chest as possible and slowly rotate your head 360 degrees. Do this 5 times one way then 5 times the other way as many times in a day as you need.

Trapezius Stretch

Another place tension is stored is in the trapezius. This is a muscle that links your neck and shoulder. Here's a great way to stretch it: Again, sit fully upright with a straight back. Place your left hand palm up underneath your rear end while keeping your arm straight. Tilt your head to the right so you feel the stretch and hold it. Remember to breath in and out deeply. With each exhale, take the stretch further. Now switch hands and stretch the other side for the same amount of time.

Sideways Arm and Shoulder Stretch

Even with ergonomic keyboards, the arms get sore during a day at the office. This is a simple stretch that works both the deltoids or shoulder muscles as well as the upper arm muscles. Sitting upright, bring your left arm straight and level across your body and extend it as far to the right as you can. Now bring your right arm up on the outside of your left arm and keep it positioned in a vertical L shape. Apply pressure against your left arm by pulling your right arm back just behind your left elbow. Hold this stretch as long as you can before releasing and relaxing. Switch arms and repeat.

Upwards Shoulder and Arm Stretch

One final easy stretch to do at your desk is an upward shoulder and arm stretch. Like the last stretch, this works the deltoids and upper arms, but both sides at the same time. Interlock your fingers and place your palms outward. Straighten your arms and extend them out in front of you, slowly bring them straight up above your head. You should feel the stretch in your deltoids and triceps.

All of these stretches are extremely easy to do while seated at your desk. Not only will they relieve tension in your muscles, but they'll help reduce stress. Remember to always breathe deeply as you perform each stretch.