Seated Stretching Routine

When you spend a lot of time sitting, especially at a desk or computer, it's important to take stretch breaks. A couple of breaks each day will help you stay alert and keep stiffness at bay. This set of stretches is perfect for people who are already sitting or those who prefer to stay seated for balance reasons. Make sure the chair you are using is sturdy. Remember never to stretch to the point of pain. For more stretching tips and guidelines, refer to our Reference Guide to Stretching.

Hold each stretch listed for 15-30 seconds, repeating two or three times, depending on how you feel. For detailed instructions and larger photos, click on the name of each stretch. Please note that while some of these stretches depict various body positions, you can perform these upper body stretches while sitting in a chair.

Neck Stretch
Sit or stand with shoulders relaxed, back straight. Bring your left ear toward your left shoulder and hold. Roll your head toward the ground and bring your chin to your chest. Hold and finally, roll your head to the right and bring that ear to your right shoulder. Inhale and exhale in a slow and controlled manner.

Chest and Biceps Stretch
Stand tall or sit upright (not pictured). Interlace your fingers behind your back and straighten your arms. With arms straight, lift arms up behind you while keeping your back straight and your shoulders down. Keep the shoulders relaxed away from the ears.

Triceps Stretch
Stand tall or sit upright (not pictured). Place your left elbow in your right hand. Reach your left arm overhead, placing palm on the center of your back and supporting the elbow in your right hand. Reach your fingertips down your spine. Keep the shoulders relaxed away from the ears. Repeat with opposite arm.

Shoulder Stretch
Stand tall or sit upright (not pictured). Bring your left arm across your chest, holding it below the elbow with your opposite. Keep the shoulders relaxed away from the ears. Breathe deeply and hold. Repeat on opposite side.

Wrist and Biceps Stretch
Stand tall or sit upright (not pictured). Extend left arm in front of you, palm facing outward and fingertips pointing downward. Use your right hand to apply light pressure to the hand, as if pulling your fingertips toward your elbow. Keep the shoulders relaxed away from the ears. Breathe deeply and hold. Repeat on opposite side.

Wrist and Forearm Stretch
Stand tall or sit upright (not pictured). Extend left arm in front of you, palm facing outward and fingertips pointing upward. Use your right hand to apply light pressure to the hand, as if pulling your fingertips toward your shoulder. Keep the shoulders relaxed away from the ears. Breathe deeply and hold. Repeat on opposite side.

Torso Stretch
Clasp hands together and slowly raise them above your head toward the ceiling. Reach as high as you can while inhaling deeply and hold for 20-30 seconds. Bring your hands down slowly while exhaling.
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Member Comments

Great stretches! Report
Excellent Report
Wonderful stretches! Thank you for sharing them! Report
These stretches really get me going in the morning! Thanks Report
Excellent article, and good examples to stretch the triceps! Report
I love the above exercises........
..........Thank You. Report
TRIMNUP
Standing Triceps Stretch was the best for me. All of these stretches are good but some I cannot do, yet. Report
Good stretch routine. Report
GOOD STRETCHES and that is something I need to do MORE of daily!! Report
thanks Report
Great stretches thank you useful Report
These felt good this morning! Report
Just made a grouping thanks Report
Thank you for good stretches. Report
Thanks so much Report


 

About The Author

Nicole Nichols
Nicole Nichols
A certified personal trainer and fitness instructor with a bachelor's degree in health education, Nicole loves living a healthy and fit lifestyle and helping others do the same. Nicole was formerly SparkPeople's fitness expert and editor-in-chief, known on the site as "Coach Nicole." Make sure to explore more of her articles and blog posts.
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