Best Stretches To Perform During The Workday

Best Stretches To Perform During The Workday

Looking for the best stretches to perform during the workday? You’ve landed on the right page.

Our lives are filled with devices and appliances that make all our tasks at hand a lot easier. With this development in technology, our lives are becoming hassle-free and convenient.

Taking into consideration the current times we are living in, we have no other option but to work from our own homes for the sake of our own safety.

We spend a major chunk of our time sitting on a chair and working at our desks, and it is a sad reality that our work hours are increasing steadily with the passing time as the lines between our work lives and personal lives are getting blurred at a rapid pace.

We even don’t know what kind of chair we should buy which can help our muscles to compensate while sitting for long hours and here Chairs Diary plays an important role when it comes to selecting an ergonomic chair.

We are seated at our desks for approximately 8 hours a day and 5 days a week, and these are a lot of our precious hours we are spending to get our work done, and while we are engrossed with our work, we often tend to lose track of time and end up sitting in the same position for long hours.

This leads to stiffness and even pain in some of our body parts. Our sedentary lifestyle, without a doubt, helps us earn a living, be productive, and focused at work, but at the same time, we are putting our health at great risk by living life in this manner.

A sedentary lifestyle leads to pain in different parts of our body, poor blood circulation, digestion, etc. It also leads to other problems like weight gain, diabetes, and high blood pressure and cholesterol.

It is a good idea to work with the problem at hand before it’s too late and the damage becomes irreparable. One of the few simple things you can do to mitigate the side effects of a sedentary lifestyle is to be active and on your feet as much as possible.

Talk brisk walks inside your workspace itself at regular intervals; this is a great way of utilizing your break and keeping your muscles engaged and active at the same time.

In this article, we will be providing you with a list of a few exercises that you can easily perform during the workday, inside your workspace, and at your desk. These exercises are easy to do and do not require a huge investment per se.

Check Chairs Diary as well to

These exercises are likely to help you stay productive, active, refreshed, and focused at work. Being engaged in physical activity can be a great way to get out of the rut of your work routine; after doing these exercises, you can get back to work with renewed and refreshed energy.



As we spend most of our time hunched forward while we are seated at our desks hunched forward, a chest stretch is great to start with. You can perform this stretch in both seated and standing positions.

Keep your back straight, straighten your arms behind you, and if possible, try to lace your fingers together; if you are not able to do it still fine, you can just keep the fingers of both your hands as close as possible.

Lift your hands up above your head until you start feeling a stretch in your chest area; make sure that you don’t stretch too hard and comfortable while performing the stretch.

Hold the stretch for 30 seconds or as long as comfortable don’t go beyond 1 minute. Put your hands down back in the normal position and relax for a few seconds.

If you can get your hands on a resistance band and use it while performing this stretch, you will be able to get the most out of it.


This specific upper back stretch will help you stretch all your muscles between the shoulder blades and the shoulder. This stretch can be performed in the sitting as well as the standing positions.

Start off by stretching your arms straight out and rotate your hands and make sure that the palms of your hands face in the opposite direction of each other.

Now cross your hands and press your palms together, contract your abs while you are at it, round your back a bit, and relax your head. Try to maintain your balance while you are at it, imagining that you are curving up over a huge ball.

Hold yourself in this position for about 30 seconds or till the time you are comfortable.


No matter how hard we try to maintain our posture, we often find ourselves either slouching or hunching back while we are seated in a chair. All of this results in back pain at the end of a long workday.

The torso stretch helps to stretch all the muscles in your back, arms, and side. This stretch can also be performed in a seated as well as standing position easily.

Stretch your hands in front, lace your fingers together and stretch your arms towards the ceiling as high as you possibly can. You should experience a stretch in your torso area.

Take a deep breath while you stretch and exhale while you get your arms down. Open your arms, relax and repeat the stretch a few times.


If your work involves typing, chances are you might be experiencing stiffness and pain in your forearms. The forearm stretch will help you stretch not only your forearm muscles but also your wrists.

You can either be seated or stand straight, stretch your right arm in the outward direction, turn the hand down and make sure that your fingers point towards the floor.

Now use your left hand to gently pull the fingers toward you, do this step slowly and in a relaxed manner; you should be able to feel a stretch in your forearm, hold this position for 30 seconds, and get your hands back into the normal position. Relax and repeat the stretch on the other hand.


These are a few best stretches to perform during the workday that help you relax all the important muscles that suffer the most due to prolonged hours of sitting. These stretches can help in reducing the pain in these muscles if you are experiencing any and help you achieve a fitter and healthier lifestyle.


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