10 Stretches For People Who Spend Most Of Their Day In Front Of A Computer

These stretches will help you loosen those muscles and stay limber while you're home

Carly Wallace
Created by Carly Wallace
On Sep 6, 2020

Sitting on a computer all day can be hard on your back, head, and neck. Your head weighs about the size of a small bowling ball. That means if your head is not aligned with your neck you can experience tensions in unwanted places. Your spine can also become tight and lose its functionality. These stretches will help balance your head where it's supposed to be and stretch any tense muscles so you can keep your posture healthy and straight throughout the day.


A Forward Fold Stretch

This is the bread and butter of computer stretches. Do this one everyday and you'll be good to go. Basically just give an exhale and fold forward, touch the ground or shins. Hold this for 20-30 seconds at least.


Glute Bridge

Your glutes are a big supporter in the body. Lie on the floor and lift the hips, squeezing your glutes. Hold for at least 20-30 seconds.


Arm Circles

Arm circles are easy to do even while sitting at your desk. If you're feeling a little stiff, just circle your arms in both directions for 10-20 rotations.


Seated Pigeon Pose

This stretch is amazing to get deep into your hip muscles and to mobilize the joint. While sitting, simply bring your leg up and bend it, positioning it on your other leg. Hold for 20-30 seconds.


Cross Body Shoulder Stretch

These stretches are simple but effective. Just cross your arm across your body and pull with the other arm. Hold for 20-30 seconds or until you feel release.


Seated Spinal Twist

While seated on the floor cross your foot over your outstretched leg. Twist gently and feel the stretch in your spine. Hold for 20 seconds.


Sphinx Pose

This stretch is amazing for the front area of your chest that tends to get crunched when doing computer work. Lie on your stomach and lift your chest as if you were a sphinx.


Eagle Arm Stretch

This stretch is so good! Weave your arms within each other and gently lift them. You should feel a pulling sensation in the shoulder, scapula and the arms.


Reverse Shoulder Stretch

This one is super easy and it's probably your first instinct after getting off of your computer. Pull your arms behind you and feel the stretch in your shoulders. Hold for 20-30 seconds.


Scapula Stretch

It can be hard to stretch the scapula, but when you do - oh mama. Stand in front of a wall, place your hand on the wall to the right of your head, tilt your head and chin downward towards the left. Hold for 20-30 seconds.

If you do even one of these stretches before and after you do computer work you will feel the difference. The key is to hold it long enough, at least 20 seconds, until you feel a release. Also be sure to stay hydrated as this helps the muscles stay loose and prevent excess tension. Happy working!

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