Do you spend hours at a desk, staring at a screen?

Neck stiffness, back pain, tight hips — we get it.

Sitting for long periods without proper movement can lead to poor posture, muscle imbalances, and chronic pain. At Sunshine Physical Therapy in Alexandria, we help office workers feel their best with evidence-based stretches, posture correction, and ergonomic solutions.

Here’s our guide to the best stretches and desk exercises you can do right at work to reduce discomfort, improve posture, and boost energy.

Why Office Workers Need to Stretch

Working long hours in a chair can cause:

• Tech neck from leaning forward at the computer.
• Lower back pain from poor lumbar support.
• Shoulder and upper back tension from hunched posture.
• Tight hips and hamstrings from sitting too long.

The good news? Just 5–10 minutes of targeted movement each hour can keep your muscles flexible, improve circulation, and prevent pain.

Neck and Shoulder Stretches for Desk Workers

1. Neck Tilts – Tilt your head toward one shoulder, hold for 10–15 seconds, then switch.

2. Shoulder Rolls – Roll forward and backward to release tension.

3. Upper Trap Stretch – Gently pull your head toward your shoulder with your hand.

Back and Spine Mobility Stretches

4. Seated Spinal Twist – Sit tall, twist to one side, hold for 15 seconds, switch sides.

5. Cat-Cow Stretch (Seated) – Alternate arching and rounding your spine.

6. Standing Forward Bend – Bend forward at the hips, reaching toward your toes.

Wrist and Hand Relief for Typists

7. Wrist Flexor Stretch – Palm up, gently pull fingers back.

8. Wrist Extensor Stretch – Palm down, pull fingers back.

9. Finger Flexing – Open and close fists repeatedly to boost circulation.

Lower Body Stretches for Long Sitting

10. Seated Figure-Four Stretch – Cross ankle over opposite knee, lean forward slightly.

11. Calf Stretch – Press heel to the ground against a wall.

12. Hamstring Stretch – Place foot on a chair, lean forward gently.

Simple Desk Exercises to Boost Circulation

13. Seated Leg Raises – Lift one leg at a time to engage your core.

14. Chair Squats – Stand without using hands, sit back slowly.

15. Heel Raises – Stand, lift heels off the ground, lower slowly.

Tips for Pain-Free Desk Work

• Take a stretch break every 45–60 minutes.
• Adjust your chair for ergonomic alignment (hips, knees, elbows at 90°).
• Keep your screen at eye level to avoid tech neck.
• Strengthen your core muscles to protect your back.

How Sunshine Physical Therapy Can Help

At Sunshine Physical Therapy in Alexandria, we specialize in:

✅ Posture correction therapy for desk workers

✅ Back pain relief from sitting too long

✅ Tech neck treatment for office professionals

✅ Shoulder and lower back tension reduction

✅ Custom ergonomic and stretching programs

Whether you work from home or in an office, your body deserves care and attention. Let us create a personalized planto keep you energized, focused, and pain-free — right from your desk.

📞 Book your consult today and discover why Sunshine Physical Therapy is trusted by office workers across Alexandria, Springfield, Franconia, Kingstowne, Lorton, Burke, Fairfax, and Annandale.