There’s an unhealthy habit lurking at your work desk and you might not even realize it.  It’s the inactivity of sitting too long. Plenty of research and media reports detail the hazards of sitting for long periods of time.  

As many of us recently set new health and wellness goals for our New Year’s resolutions, we’re thinking of ways to add more physical activity into our routines.

These stretching exercises are easy to do in an office setting and get you moving.

1. Back of neck stretch: Stretch cerv ext w/chin tuck

  1. Sit in a chair with good back support.
  2. Maintain proper posture.
  3. Tuck chin in.
  4. Bend neck back, keeping the chin tuck.
  5. Return to start position and repeat.
  6. Perform 1 set of 2 repetitions every hour. Hold exercise for 20 seconds.

2. Side of neck stretch: Stretch levator scapulae arm behind

  1. Sit
  2. Reach left arm behind back.
  3. Place right hand on top of head.
  4. Pull head down and to diagonally to the right, toward right hip.
  5. Repeat to other side.
  6. Perform 1 set of 2 repetitions every hour. Hold exercise for 20 seconds.
  7. The stretch can be increased by moving the shoulder of the arm behind the back downward.

3. Front of neck stretch: Stretch Scalleni/SCM


  1. Cross arms over chest.
  2. Place hands over upper ribs and collar bone and firmly press downward toward stomach.
  3. Gently bend neck to left and bend neck backward slightly.
  4. Hold stretch, relax and repeat.
  5. Repeat stretch to right side.
  6. Perform 1 set of 2 repetitions every hour. Hold exercise for 20 seconds.
  7. Stretch will be felt in front and side of neck.

4. Shoulder and neck stretch: Stretch cerv/thoracic/arm neural

  1. Stand with right arm on wall, elbow and hand straight and resting on wall.
  2. Slowly turn body outward until a stretch is felt across shoulder and arm.
  3. Perform 1 set of 2 repetitions every hour. Hold exercise for 20 seconds.

5. Wrist stretch; Stretch wrist flexors straight arm prone

  1. Grasp fingers of one hand with other hand.
  2. Keeping elbow straight on involved arm.
  3. Pull back hand gently.
  4. Perform 1 set of 2 repetitions every hour. Hold exercise for 20 seconds.

This information is provided for educational purposes. These exercises are to be used only under the direction of a licensed, qualified professional.  Check with your doctor or health care provider before starting any new exercise activities.

Madonna Fit For Work provides wellness programs for employers dedicated to creating a healthy workforce.  For more information, contact us.