5 Stretches To Do At Your Desk To Help You Through The 3pm Slump

3 min read

5 stretches to do at your desk

Do you want to look taller and thinner, to improve your breathing, digestion, joint pain and memory? It’s time to get working on your posture.
We all know that long hours at a desk can take a toll on your body. Besides the lack of movement, sitting in one position all day can cause back problems, finger tension, headaches and bad posture.
So, when that 3:00pm energy crash hits, schedule in these five stretches to do at your desk to get your circulation going and improve your posture so you can power on through the afternoon.
Go get ’em, tiger.
5 stretches to do at your desk to relieve tension & push through the 3pm slump
5 stretches to do at your desk
Side & back bend

Your posture can be compromised by hunching over a computer all day. This is one of my favorite stretches that helps relieve back pain and get my blood flowing again. Put both of your hands above your head and side-bend to the right, hold for two deep breaths, then repeat on the other side. I also like to bend slightly backwards, looking at the wall behind you if possible, and hold for two breaths. If Carol from accounting starts shooting you weird looks, invite her to join in on the fun.

Full body bend

Stand up next to your desk and place your fingers as far as they will get to your toes. Then, grab each opposite elbow and just hang (you can also swing back and forth). I learned this simple stretch at a yoga class and I use it at home and work all the time. It helps relieve pressure from your shoulders and back.


I’m not suggesting you get on your desk and start doing a full blown plank in the middle of the office. But, if you stand up and put your hands at your desk and push your feet outward (making a diagonal with your body) you can get the effects of planking while at work.

Finger stretches

Typing for 12 hours a day can take a toll on your fingers and hands and build up tension and bother your joints. So, every couple of hours why not take a minute to stretch your fingers out by flexing them gently in opposite directions. Also, making little circles with your wrists.

Hip stretch

I am guilty of always sitting with my legs crossed or in a pretzel while I do computer work. This is bad with a capital ‘B’. Unfortunately, crossing your legs while seated can eventually cause imbalances in the hips and lower spine. To prevent this from happening, sit in your chair with both feet on the ground, cross one leg over the other and turn your torso the opposite way. For example, if your left foot is on the ground then your right foot should be crossed over your left thigh. Then, stretch your torso to the left. You should feel a nice stretch in your upper thigh. Repeat on each side. These stretches are nice because they also help to open up the hips and widen your range of mobility.

Let’s get stretchin’ ladies!

Sarah x

For how many hours do you sit at your desk each day? Do you take regular breaks to stretch and move about? We would love to hear from you in the comments below. Then head over to the Iris Lillian Squad to chat with me and other desk-bound folk about how we plan to improve our posture at work. 
Meet Sarah

Sarah is a twenty-something licensed hair stylist, makeup artist, cat mom, beauty school teacher and girlfriend. She writes a beauty and lifestyle blog called My Little Chair.

5 stretches to do at your desk

  1. Jade Byers-Pointer says

    I have just made it a goal of mine to improve my posture so this came at the perfect time! I’m always at my desk or sitting with my laptop somewhere so thank you for the great tips!

    1. Iris Lillian says

      That’s fantastic news, Jade. Great work. Let us know how you get on and if it makes a difference for you. Best wishes x

  2. Jess says

    This is SO helpful! I’m at my desk and/or sitting with my laptop during the weekdays so these stretches will surely come in handy!

    1. Iris Lillian says

      Hey Jess, do you find you sit with your laptop on the couch, much? I’m always there! I can’t imagine it’s great for my posture.

  3. Debra says

    Love this little reminder. Not that I am at my desk for hours but I do get shoulder pain that a little stretching would solve. Thank you for these hints!

    1. Iris Lillian says

      Hi Debra, you’re very welcome!

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