Why Daily Stretch Breaks Are Essential for Office Workers
- kuindersma22
- Mar 18
- 8 min read
Updated: Mar 27
In today’s fast-paced work environment, spending long hours at a desk has become the norm. However, this sedentary lifestyle can take a toll on your physical and mental well-being. Taking daily stretch breaks is a simple yet powerful way to counteract the negative effects of prolonged sitting.
Combatting the Effects of Prolonged Sitting
Sitting for extended periods causes muscles to stiffen and joints to lose mobility. Over time, this can lead to:
Neck and shoulder tension from hunching over a keyboard.
Lower back pain due to a compressed spine.
Wrist and elbow stiffness from repetitive typing.
Reduced circulation in the legs and feet.
Incorporating regular stretches keeps muscles flexible, reduces stiffness, and promotes better posture.
Improving Posture and Reducing Pain
When you sit for long hours, it’s easy to slouch, leading to poor posture and discomfort. Stretching strengthens and lengthens the muscles that support good posture, including the neck, shoulders, back, and hips.
Regular stretch breaks can:
Decrease tension in the neck and shoulders.
Alleviate lower back stiffness.
Prevent muscle imbalances that contribute to poor alignment.
Boosting Mental Clarity and Focus
Stretching isn’t just about physical benefits—it also enhances cognitive function. Stretching boosts blood flow, increasing oxygen supply to the brain. This results in:
Sharper focus and improved concentration.
Reduced brain fog and fatigue.
Enhanced mood by releasing endorphins.
Preventing Repetitive Strain Injuries (RSIs)
Typing and mouse usage can lead to RSIs, including carpal tunnel syndrome and tendonitis. Stretching the wrists, fingers, and elbows regularly helps prevent stiffness and overuse injuries.
Enhancing Overall Well-being
Daily stretch breaks also improve overall wellness by:
Enhancing flexibility and joint mobility.
Promoting better circulation.
Reducing the risk of long-term musculoskeletal issues.
Simple Tips for Incorporating Stretch Breaks
Set a timer: Use a reminder app to schedule 5-minute stretch breaks every 2-3 hours.
Stand and stretch during calls: Use phone calls as an opportunity to move around.
Encourage workplace wellness: Get your co-workers to join you.
Taking daily stretch breaks isn’t just a luxury—it’s a necessity for maintaining physical health and mental clarity. By incorporating regular stretches into your work routine, you’ll feel more energized, focused, and comfortable throughout the day. So, take a moment, stretch it out, and invest in your well-being.
Here are some easy stretches to do while at your desk. If you continue to have tightness or pain it may be a good time to speak to a professional like myself, a chiropractor, physiotherapist, or other body therapy practitioners. I'm always available via email at mymat@live.ca
Stretches
Head/Neck/Shoulders
Neck Rolls 3-5/side : Look to one direction, drop your chin down and trace a wide U along your collar bones to the other side, return back in the opposite direction. do 3-5 a side
Neck Stretch: take one arm and hold onto your chair. Tilt your head away from the hand holding onto the chair. This may be the stretch you need. If you want a deeper stretch, gently use your other arm to guide your ear closer to the shoulder. If your ear is facing the ceiling you'll feel the stretch on the side of your neck, if you turn your nose down to the floor you'll feel it in the back of the neck. You can find the spot that needs the stretch the most and stay there for 20-30 seconds, or you can slowly switch between the two for the same about of time.
Seated Shoulder Rolls (30 sec): Slowly roll your shoulders backward, then forward.
Neck Stretch
Forearm and wrists
Forearm Stretch - straighten one arm, use the opposite arm to gentle pull the hand down to the floor. Hold the stretch for 5 seconds, shake out the arm and repeat 4-5 times per side.
Wrist Circles - interlace your fingers and rotate the wrist 2 x 15 seconds
Wrist Extension - place your hands together, palm and fingers touching. Drive the elbows up, until the palms of your hands want to seperate, you can stop here or contiue to feel a stretch into your fingers. Move in and out of this stretch 4-5 times. Finish with a few fist squeezes at the end (not shown in the video)
Wrist Flexion - put the back of the wrist together. Slowly drop the elbows to feel a stretch in your forarms. You can hold this for 20-30 seconds. Or you can feel the stretch for 5 seconds, back off, then move back into the stretch and repeat 4-5 times
Back & Hips
Eagle Arm: Cross over your arms, bend the elbows, if you can hold your hands. Press your elbows and spine in opposite directions feeling a stretch between the shoulder blades. You can stay here or if you move your arms up and down it will hit different spots in the back. (30seconds) Make sure to repeat this with the opposite arm on top.
Thoracic Twist 5/side: Lean forward into your lap. Place one hand between your legs to brace, the other will cover your ear. Rotate to the side with the arm at your ear. Feel a nice twist. Slowly move in and out of the position 5 times before repeating it on the other side.
Lateral Side Bend x 5/side: One hand on hip, the other hand reaches to the sky. Keep your weight even on both butt checks. Lift your hand to the ceiling and reach up and over creating a sidebend. Hold the stretch for a few seconds before returning to the center and repeating on the other side.
Seated Cat/Cow x 10 : Hands on knees, lean your body back feeling a stretch in your spine, using your arms pull your body towards your knees. Arch the back as you look to the ceiling. Slowly move through both positions 10 times.
Seated Rotation x 5/side: Take one arm and brace it on the inside of your knee . The other hand reaches to the ceiling and rotates back causing the spine to rotate. Keep the hips squared to the front. Hold for a second or 2 before returning to center and repeating on the opposite side.
Upper back stretch (30sec) - Lean over and reach out to your desk or chair. Keeping your arms straight push your chest to the floor feeling a stretch in your shoulders and back. Hold for a few seconds, relax and move back into the stretch repeat for 30 seconds.
Lat stretch/side body stretch (30sec) - reach across your body and hold onto a chair, doorframe or your desk, lean your hip away to feel a stretch along the side of your body. Hold for 30 seconds and repeat on the other side.
Lower body
Glute Stretch (30 sec) - cross one leg over the other, gently push your knee down with your hand, lean your chest forward until you feel a stretch in your glute. Hold for 5 seconds, slowly come out, as you breathe out again lean forward deeper into the stretch. Continue for 30 seconds or 6 reps
Seated Hip Flexor Stretch (30 sec) - Sit on the edge of your seat, go into a lunge position. Tuck your pelvis under to feel a stretch into your hip flexor. To add to the stretch you can raise your arm. Hold for 30 seconds.
Hamstring Stretch (30 sec) - Place your leg up on a chair. Square the hips so they are facing straight. Lower your chest towards the floor until you feel a stretch in the back of the leg. Hold for 5 seconds, move out of the stretch and slowly sink back into the stretch continue this for 30 seconds
Standing Hip Flexor stretch (30sec) - Step on a chair (without wheels), tuck your pelvis under and sink into a lunge to feel a stretch into your hipflexor. Sink for 5 seconds, move out of this position and sink again for 30 seconds.
Quad Stretch (30sec) - Hold onto a chair or the wall for balance. Bend one knee and hold your foot in your hand. Tuck your pelvis under to increase the stretch. Hold for 30 seconds and repeat on the other side.
Hip Circles (5/side) - slightly cross your leg over the other leg. Lift your leg up, rotate your hip open, rotate your leg, so your heel goes toward the ceiling. Bring your leg back slightly, drop your knee down to meet the other knee and reverse the action. Do 5 on one leg and repeat on the opposite leg.
Ankle Circles (30sec) - you can hug your shin as you make circles with your ankle or you can rest your foot on top of your other leg and use your hand to move your ankle into different positions
Shin stretch (30sec) - point your toe and shift your weight forward to feel a stretch on the front side of your shine. You can move your ankle around to hit different spots on your shin.
Calf raises x 10 raises - you can do this with both feet or make it more challenging by doing single leg raises.
Assisted Squats: 10 squats. You can do this by sitting in your chair and standing up or make it more challenging and go to the ground, I personally like to hold onto the chair to get a nice stretch into my back. You can also try adding in movements like swaying side to side to open the ankles/calves. Adding a spinal twist to open the back more.
Referral List for Practitioners in Calgary and the surrounding area:
| Physiotherapist | Chiropractors | Muscle Activation | Massage |
Airdrie |
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NE |
| Cortney Dreifelds Balance Body 2 Location: Harmony & Rocky View County in Calgary 705-606-7794 |
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NW |
| Cortney Dreifelds Balance Body 2 Location: Harmony & Rocky View County in Calgary 705-606-7794 | ||
DT | Brad Merkley CorePhysio 605 8 Ave SW, Calgary (403) 455-4010 Calgary Core Physio | Downtown Calgary Physiotherapy
| Dr. Sadiq Rajan The Clinic YYC Eau Claire Tower, Main Floor611 2 Ave SW Phone: 1-587-353-5933
Dr. Kayti Bates Evolve Chiro (587) 689-6483 | Brad Merkley CorePhysio 605 8 Ave SW, Calgary (403) 455-4010 Calgary Core Physio | Downtown Calgary Physiotherapy
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SE | Dr. Jennifer Teasdale / Dr. Motyer Active Sports Therapy 9950 Macleod Trail SE 403-278-1405
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SW | Joanne Engelbrecht Precision Posture 408 – 1011 Glenmore Trail S.W. (403) 536-2126
| Dr. Dale Macdonald Knee Clinic 535 – 10333 Southport Rd. S.W.Calgary, AB T2W 3X6 403-689-9889
Dr. Colin Watson Oakridge Chiropractic Suite 230, 125 Oakmoor Plaza SW 403-281-2333 |
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Okotoks | Tracey Banister / Leona Ham Active Balance Health 19 Elma Street W Okotoks 403-993-6337 https://activebalancehealth.ca/
| Dr. Taylor Boyd Active Balance Health 19 Elma Street W Okotoks 403-993-6337 https://activebalancehealth.ca/
| Active Balance Health has amazing Massage therapists 19 Elma Street W Okotoks 403-993-6337 https://activebalancehealth.ca/
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