7 Stretches for Sitting All Day

Many of us spend too much time sitting, whether it's at a desk working or on the couch scrolling social media. According to some estimates, the average U.S. adult spends about 9.5 hours a day sitting. 

Inactivity has been linked to an increased risk of health conditions such as heart disease, diabetes, and depression. And it can wreak havoc on your muscles and joints. Sitting, especially with poor posture, can lead to back, neck, and shoulder pain and stiffness. 

Stretching is one proven way to rescue your tired, achy muscles. Here's how to add stretches for sitting all day to your routine. 

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What are the best stretches to counter sitting all day?

Stretching can break up long bouts of inactivity and help relieve muscle tension. Practice static and dynamic stretches –– and other flexibility workouts –– for a well-rounded fitness routine. Static stretches are passive movements that you hold for brief periods. Dynamic stretches are active movements that can warm up your muscles. 

Try the following stretches to complete a 3- to 5-minute circuit. Focus on smooth, controlled movements. Ease out of any stretch that feels painful. You want to keep each movement in a pain-free range of motion.

1. Upper trap stretch 

The trapezius or traps muscle stabilizes your spine and helps you move your upper body. It starts at the base of the neck and extends from your shoulders to the middle of your back. Sitting with poor posture can tighten the traps. Try this upper trap stretch for relief. 

• Step 1: Sit or stand tall with your arms at your sides. 

• Step 2: Reach your right arm overhead, placing your palm on the left side of your head.

• Step 3: Gently drop your right ear to your right shoulder, feeling a stretch along the left side of your neck and upper back. For a deeper stretch, let your left shoulder drop.

• Step 4: Hold for 10-30 seconds. Then switch sides. 

• Step 5: Repeat 2-3 times on each side. 

2. Shoulder rolls 

Your neck and shoulders can hold a lot of tension as you type, text, and scroll on your devices. Shoulder rolls can boost blood flow and release neck, shoulder, and upper back tension. 

• Step 1: Stand with your back straight, shoulders back, and arms at your sides. 

• Step 2: Shrug your shoulders up toward your ears, then rotate them back, down, and forward in a circular motion. 

• Step 3: Keep rotating your shoulders for 10-30 seconds. 

• Step 4: Switch directions and repeat for 10-30 seconds. 

3. Standing chest opener 

The name says it all. The standing chest opener stretches chest and shoulder muscles that can tense up with prolonged sitting. 

• Step 1: Stand up straight with your feet hip-width apart. 

• Step 2: Extend your arms behind you with your palms facing each other. Bring your shoulder blades together and clasp your fingers if you can. 

• Step 3: Slowly raise your arms. Keep your hands clasped and feel the stretch across your chest. 

• Step 4: Hold for 10-30 seconds. 

• Step 5: Repeat 5-10 times.

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4. Overhead side reach 

The overhead side reach mainly stretches the latissimus dorsi muscles in your upper back and the obliques on the sides of your torso. 

• Step 1: Stand with your arms at your sides and your feet hip-width apart. 

• Step 2: Raise your right arm, extending it straight overhead. 

• Step 3: Keep your right arm extended as you lean to the left. 

• Step 4: Hold for 5 seconds, feeling the stretch along your right side.

• Step 5: Return to standing and repeat on the other side. 

• Step 5: Repeat 5-10 times on both sides.

5. Forward fold 

Forward folds stretch your back body muscles, especially the lower back and hamstrings at the back of your thighs. 

• Step 1: Stand with your feet hip-width apart and knees slightly bent. 

• Step 2: Raise your arms overhead and slowly bend forward at the hips. 

• Step 3: Keep bending forward to bring your hands as close to your toes as you can. 

• Step 4: Let your weight fall forward, leaning into the balls of your feet and letting your head and shoulders hang. 

• Step 5: Hold for 10-15 seconds, feeling the stretch along your lower back and hamstrings. 

6. Seated figure four  

The seated figure four exercise stretches your lower back, hips, and glutes. It may even help ease lower back pain from sciatica. 

• Step 1: Sit upright in a chair with your feet flat on the floor. 

• Step 2: Cross your right leg over your left, placing your ankle on your left thigh. 

• Step 3: Lean forward, bringing your chest toward your right leg. You should feel a stretch in your right hip and glutes. 

• Step 4: Hold for 10-30 seconds. Then switch sides. 

7. Kneeling lunge 

The kneeling lunge stretches the hip flexors –– including the psoas muscle –– which may get stiff and weak from too much sitting. It also targets the glute and thigh muscles. 

• Step 1: Start in a kneeling position, with your left foot forward and left knee at a 90-degree angle. Keep your left ankle aligned under your knee. Make sure your right knee stays in line with your hip. 

• Step 2: Keep your back straight and shift your hips forward. 

• Step 3: Hold for 10-30 seconds, feeling a gentle stretch in the front of your hip.

• Step 4: Repeat on the other side. 

Does stretching counter the effects of all-day sitting?

Stretching won't counter all the harmful effects of prolonged sitting. But it can help, especially when combined with other exercises. Static and dynamic stretching may: 

• Boost blood flow 

• Reduce back, neck, shoulder, and hip muscle pain and stiffness

• Increase flexibility and range of motion 

• Correct posture

• Lower the risk of injury 

• Improve functional and athletic performance 

• Help you relax 

Research shows that taking active breaks throughout the day is a great way to break up long bouts of sitting. One review found that taking active breaks during the workday may reduce musculoskeletal pain, lessen fatigue, and boost mood. Those breaks included activities such as stretching, walking, and doing strengthening exercises. 

Regular exercise and movement throughout the day are best to prevent or reduce the harmful effects of inactivity. A large-scale study found that people who sit all day at work have a higher risk of all-cause mortality. But, according to the researchers, adding 15 to 30 minutes of daily physical activity can lower that risk. 

You can start small and work up to the recommended 150 minutes of moderate cardio per week. Try taking 5-minute breaks every 30 to 60 minutes during your workday. You can use that time to stand up, stretch, walk, or do strengthening exercises. These movement breaks can go a long way toward better health. And they might help you stay focused when you return to your desk. 

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Written by:

Lindsay Wenndt

Lindsay Wenndt is a nationally certified health coach and fitness instructor specializing in orthopedic health. She's the founder of Break Free Fitness, a body-positive health and fitness company that reserves 10% of membership and coaching packages as scholarships for low-income women.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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