Home » Fitness News & Advice » 5 Stretches You Can Do In Your Office Chair

5 Stretches You Can Do In Your Office Chair

Sitting all day long and staring at a computer screen can lead to tight muscles from head to toe. It isn’t always possible to break out into a full-on yoga session during the day, but you can perform a variety of effective stretches from the comfort of your own office chair.

For best results, perform each stretch at least once a day (twice if you have time). Hold the stretches for 20- to 30-seconds, don’t bounce the stretch, and only work within a range of motion where you feel a deep stretch, but no pain.


1. Upper Traps Stretch

Reaching forward for your keyboard and mouse, letting tightness creep up into your shoulders, or letting your head fall forwards to read your computer screen can cause tightness in your upper traps. Your upper traps are the muscles that elevate your shoulders; when tight, then can refer pain into the neck and contain some stubborn trigger points.

To stretch them out, sit up straight in your chair with your feet flat on the floor. Take your right hand and grip onto the bottom of your chair. Tilt your head to your left shoulder and gently use your left hand to pull your ears closer to your shoulder. You should feel the tension releasing in your right trap. Switch hands and do the left side. This should not be a stretched that is performed aggressively, so be mindful of the amount of force you use when gripping the chair or pulling on your head.

office chair back support

Next »

We Recommend

More on ActiveBeat

  • 7 Facts on Mental Health Awareness for Mental Health Week
    This week, May 2 to 6, 2016, marks Mental Health Week in Canada. We use this week as a means to open the discussion surrounding mental health in our country and around the world.
    Fitness News & Advice
  • All the Rage: 8 Facts on What, Where, and Why Out of Control Anger Occurs
    Anger is a normal human emotion. It signals that something that is wrong or not working well. It’s how you process these feelings and what you do with them that counts.
    Fitness News & Advice
  • Fitting in Lunchtime Fitness
    It's worth setting aside an hour a day for your health!  Incorporating a workout into your lunch hour really doesn't take much time, but it does take planning. Luckily, Fix.
    Fitness News & Advice
  • 6 Facts for Women with Vericose Veins
    Varicose veins. You know the ones that appear in snakes of raised, swollen blood vessels under the skin, are unfairly more common in women than men.
    Fitness News & Advice
  • 6 Steps for Healthier Decision Making
    All of us have struggled at one time or another with making decisions. Whether simple, such as deciding between chicken or fish for dinner or more complex such as whether or not to...
    Fitness News & Advice
  • 8 Tips for Preventing Hearing Loss
    There are few things more frustrating than having to ask someone to repeat what they just said because you couldn’t quite make it out.
    Fitness News & Advice
  • Plug Into These 14 Impacts Technology Has on Health
    Sure, technology has been an ally in many ways in the medical world – for example, more advanced imaging and diagnostics are saving lives by catching problems earlier, and...
    Fitness News & Advice
  • Earn While You Burn Doing These 8 Physically Demanding Jobs
    We all need to do something for a living, unless we've won the lottery or come across a briefcase full of money.
    Fitness News & Advice
  • 6 Healthy Reasons to Have More Plants in Your Home
    Most people agree that plants look nice, but there are more reasons than just aesthetics to have more of them in your home.
    Fitness News & Advice
  • 6 Tips for Better Sports Eye Safety
    It's April again, which means another Sports Eye Safety Awareness Month is upon us. Whether you're a professional athlete, the most amateur of sportsmen, or somewhere in between,...
    Fitness News & Advice
  • 7 Health Benefits of Taking Transit to Work
    While it may not be realistic in all cases, many people are in a position to ditch their personal vehicle and hop on a bus or subway to get to their jobs (or anywhere, really).
    Fitness News & Advice
  • 7 Ways for Introverts to Shine in Life and Work
    Introverts. They're not always the loudest in the room, and that may be for good reason. It's not that introverts are all shy—that's a common misconception—it's that introverts...
    Fitness News & Advice
  • 6 Ways Fidgeting Can Benefit Health
    Hi my name is Anna and I'm a fidgeter. I don't mean to be rude, but if you ever see me in an editorial meeting or even watching a movie with my hubby, I'm constantly typically...
    Fitness News & Advice
  • Try to Stomach These 12 Facts About Gastroenteritis
    This illness has the word "flu" in it, but let's be clear – it's not the same thing as influenza, and is not caused by the same virus as flu.
    Fitness News & Advice
  • 14 Best Foods for Healthy Joints
    Our joints are essentially pockets filled with a liquid known as synovial fluid, which “cushions and nourishes your cartilage,” says Runner’s World, allowing the bones to...
    Fitness News & Advice