The Desk Reset: Simple Stretches to Loosen Up & Refocus at Work

Long meetings, endless emails, and hours of sitting can leave employees feeling stiff and sluggish. But a quick stretch break can work wonders—helping reduce tension, improve posture, and restore focus. 

This simple seated desk stretch routine can be done anytime: first thing in the morning, after lunch, or before heading home. No special equipment or experience needed—just a chair and a few minutes to reset. 

Why Desk Stretches Matter 

Encouraging movement throughout the day helps employees: 
✅ Reduce stiffness from prolonged sitting 
✅ Relieve tension in the neck, shoulders, and wrists 
✅ Improve posture and circulation 
✅ Feel more refreshed and engaged 

The Desk Stretch Routine 

1. Deep Breaths to Reset 

Start by sitting comfortably with your feet flat on the floor. Close your eyes and take two slow, deep breaths. Inhale deeply, filling your belly… exhale fully, letting go of tension. 

Just two intentional breaths can help relax the nervous system and bring instant calm—something employees can practice anytime they feel stressed. 

2. Neck Rolls: Shake Off the Stiffness 

Spending hours looking at screens or leaning over a desk tightens the neck. To release that tension: 

🔹 Tuck your chin toward your chest. 
🔹 Slowly roll your head in a circular motion, three times in one direction. 
🔹 Reverse and repeat the motion the other way. 

Let the movement be easy—no forcing or straining. If you hear a little pop or crack, that’s just your body loosening up! 

3. Side Neck Stretch: Undo "Tech Neck" 

Most of our day is spent looking straight ahead at screens. This stretch helps counteract that. 

🔹 Gently place your right hand on the side of your head. 
🔹 Tilt your head toward your right shoulder. 
🔹 Hold for 30–60 seconds while breathing deeply. 
🔹 For a deeper stretch, grab the seat of your chair with your left hand. 
🔹 Switch sides and repeat. 

Holding this stretch for longer helps the nervous system recognize that it’s safe to relax, allowing for greater mobility. 

4. Shoulder Rolls: Loosen Up Tight Muscles 

Hunched shoulders are common after long work sessions. This quick reset helps open up the chest and improve posture. 

🔹 Shrug your shoulders up toward your ears. 
🔹 Roll them back and down in a circular motion, 10 times. 
🔹 Focus on exaggerating the movement—up, back, down. 

This simple motion reminds your body how good posture should feel. 

5. Cross-Body Shoulder Stretch: Release Tension 

Sitting for long hours can cause stiffness in the shoulders and upper back. To stretch it out: 

🔹 Bring your right arm across your body. 
🔹 Use your left hand to gently pull it closer. 
🔹 Hold for 20–30 seconds, then switch sides. 

For a deeper stretch, rotate your wrist slightly—you’ll feel the pull more in your upper back and shoulder. 

6. Wrist Stretch: Relief for Typing Hands 

Typing, texting, and using a mouse all day can strain the wrists. This quick stretch helps prevent stiffness. 

🔹 Extend your right arm forward, palm facing up. 
🔹 Gently pull back your fingers with your left hand. 
🔹 Hold for 15–30 seconds, then switch sides. 

No need to force the stretch—just a light pull is enough to help loosen the wrists. 

Make It a Habit 

✔ Before a Meeting: Loosen up for better focus. 
✔ Midday Reset: Shake off morning tension and re-energize. 
✔ End of Day Wind-Down: Prevent stiffness before heading home. 

Encouraging employees to take a few minutes for movement can boost productivity, reduce stress, and improve well-being. Pair this desk stretch routine with other Innergy sessions like yoga or breathwork for an even deeper reset. 

Ready to help your team feel their best? Start small—just one stretch break a day can make a big difference. 

Book A Demo With Us.