Seated Stretches

Chair Stretches for Stress Relief

These simple seated stretches are great to do when you’ve been sitting at your desk for a long time! They will help to reduce stress and re-energize you.

Do them slowly and with control, and don’t go to the point of pain.

You deserve to take a few minutes throughout your day to do these seated stretches – your body will thank you for it!

Seated Stretches at Office Chair

Seated Stretches


Turn your head to the right, then the left. Look up, look down. Right ear to shoulder, assist with right hand. Left ear to shoulder, assist with left hand.


Pull your shoulders up, push them down. Round your shoulders forward, press them back. Shoulder circles forward, then backwards.


Extend both arms in front of you, palms facing floor. Rotate arms so that palms face up, then back with thumbs down. With your right arm extended in front of you, point fingers towards ceiling, assist the stretch with the left hand. Relax hand, then make fist, and stretch downwards, assisting with other hand. Repeat with left arm/wrist.

Extend both arms out to your side at shoulder height. Make fists again and do wrist circles one direction, then the other.

Lower Back:

Still sitting in your chair, let your arms hang at your sides, slowly lean over and let your upper body hang downwards. Inhale, then on the exhale let yourself relax further down. Repeat breathing/stretching. Slowly roll back up, one vertebrae at a time, using your arms to assist you if necessary.

Here’s another way to stretch your lower back. Sitting upright in your chair, rest your hands palm side down on your desk. Push your chair back until your arms are straight in front of you, while letting your back stretch out so that you are now facing the floor. Take a few deep breaths, and let yourself sink further into the stretch.


Sitting at the edge of your chair, place your hands under your right thigh, and bring that knee up towards your chest. Hold for a few counts, then release. Repeat with the left leg.

Still sitting at the edge of your chair, place your right ankle on your left knee. Bend forward, keeping your back straight, and rest your arms on your legs. Hold for a few counts, then release. Repeat on the other side.

Cross your right ankle over your left knee. Wrap your arms around your right leg and pull your leg in towards your left shoulder. You should feel a slight stretch in your right hip. Stay seated upright while doing this. Repeat with the left leg.


Extend out your right leg, point toes upwards, then downwards. Do circles with foot clockwise, then counter-clockwise. Repeat with left leg.

Remember to breathe while doing the stretches!

If possible, get up and walk around the office, or go for a walk on your next break. It not only helps your body, it helps to clear your mind, so that you can approach your work with more clarity.

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