A stretching routine for desk workers

Why a desk day needs a reset

Between video calls, spreadsheets and email, it is easy to sit for hours without noticing. Then you stand up and your body feels like a rusty gate. A few well-timed stretches can fix that.

You do not need yoga pants or a mat. Everything below works in work clothes, with no sweat and no special gear, in an office, a spare room or by the kitchen counter. Keep each move slow and comfortable, and breathe steadily as you go.

For general guidance on staying active through the week, browse the CDC physical activity basics page.

Six stretches in about five minutes

Hold each for a few slow breaths and repeat if you like.

• Shoulder rolls: lift your shoulders toward your ears, roll them back and down, ten times.
• Neck tilt: gently lower one ear toward the shoulder, switch sides. Keep it easy.
• Overhead reach: interlace your fingers, press palms to the ceiling and lean to each side.
• Chest opener: clasp hands behind your back, lift slightly and open the chest.
• Standing hip stretch: step one foot back, bend the front knee and feel the front of the hip open.
• Forward fold: hinge at the hips with soft knees and let your arms hang.

That is the whole set. Run through it once mid-morning and once after lunch, and add a third round at the end of the day if you feel like it. Consistency matters more than length, so a quick round you do daily beats a long one you skip.

Tie stretches to your day

The easiest way to remember is to attach each stretch break to something that happens anyway.

• Do shoulder rolls whenever a meeting starts
• Take phone calls standing, and reach overhead as you talk
• Stretch while the coffee brews or the printer warms up
• Set a gentle hourly reminder to stand and walk to the water cooler
• Finish the workday with the forward fold before you shut the laptop

Our afternoon slump guide uses many of these same tricks to break up the long middle of the day.

Set up your workspace to help

A few adjustments make sitting more comfortable, and they cost almost nothing. Try them one at a time so you can tell what helps. Together they make it easier to stand up often.

• Put the screen at eye level so your head sits comfortably over your shoulders
• Keep your feet flat on the floor and your chair at a comfortable height
• Keep your water bottle across the room so refills mean a walk
• Use a standing desk or a stack of books for part of the day if you can

Combine these with a short walk after lunch. If you work from home, the loops in our backyard walking routine fit perfectly between meetings.

Where Soda Horse Peak fits in

Any good routine has a few steady anchors. If Soda Horse Peak honey gummies are part of yours, you might keep the bottle on your desk next to your water so it is one of the first things you reach for each morning.

As stated by the brand, the product is positioned around everyday energy and vitality for men. The product information we reviewed lists seven nutrients, which are covered on our ingredients page. Follow the serving directions printed on the label, and find the complete Supplement Facts panel on the bottle.

Want to compare packs of 2, 3 or 6 bottles? See today's price on the order page.

Build the habit in one week

Start small and let it grow.

• Day one and two: shoulder rolls and an overhead reach, twice a day
• Day three and four: add the chest opener and forward fold
• Day five to seven: run the whole six-stretch set once or twice daily

By the end of the week, standing up will feel natural, and you may find yourself craving that little reset. Pair it with the bodyweight workout basics at home when you want to take the next step, and see MedlinePlus exercise and physical fitness for more general ideas.