Desk Exercises and Stretches by Body Area
Sitting for long periods can contribute to stiffness. This page offers a collection of simple stretches and exercises designed for the workplace. The library is organized by body area, so you can easily find what you need, from your neck and shoulders down to your legs and ankles.
Choose one or two movements to do between tasks or whenever you need a brief break. Pay attention to your body and how each stretch feels. If you experience any pain, stop the movement.
Neck
10 movements
Shoulders and chest
16 movements
Upper back
11 movements
Lower back and core
12 movements
Hips and glutes
15 movements
Legs and ankles
16 movements
Wrists, hands and forearms
12 movements
Eyes and screen breaks
4 movements
Whole body and breathing
14 movements
Looking for setup help instead? See desk setup and habit guides.
When to see a doctor or physio
These pages describe general movements for people without a current injury. Stop if anything causes sharp pain, numbness, tingling or dizziness, and see a doctor or physical therapist for pain that lasts, keeps coming back, or follows an injury.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.