Medically reviewed by M. Thurairaj, Registered physiotherapist. · Last reviewed June 2026.
For the neck and shoulders
Gentle chin tucks draw the head back over the spine and counter the forward-head position. Slow shoulder rolls and a seated neck side-stretch ease the tightness that builds across the top of the shoulders. Keep each movement slow and within comfort — this is about relief, not a workout.
For the back and hips
A seated spinal twist, a gentle seated forward fold, and a standing hip-flexor stretch beside the desk wake up the lower back and hips after they have been still. Stand up for these last two — getting out of the chair is half the benefit. A doorway chest stretch finishes the set.
Key takeaways
- The best stretches are the ones you actually do
- Chin tucks, shoulder rolls and neck stretches ease the upper body
- Stand for spinal twists, hip-flexor and chest stretches
- A short round every hour or two beats one long session
Frequently asked questions
How often should I do these?
A short round every hour or two works well. Little and often beats one long session, and it keeps stiffness from building up.
Will stretching replace a proper break?
It helps, but standing and walking for a minute is just as important. The best results come from combining stretches with regular movement.