Shoulders and chest Stretches and Exercises for Desk Workers
This page offers a collection of simple stretches and exercises for your shoulders and chest. Each move is selected for people who spend long hours working at a desk and can be done during the workday.
You can use these guides to add some movement to your routine. Try picking one or two exercises to do between tasks or during a break. Pay attention to your body and stop if you feel any pain.
16 movements
| Movement | Position | Dose | Equipment | Visibility |
|---|---|---|---|---|
| Band Pull Aparts | seated or standing | 1 to 2 seconds | resistance band | medium |
| Scapular Retraction | seated or standing | 3 to 5 seconds | none | low |
| Doorway Pec Stretch | standing | 15 to 30 seconds | doorway | medium |
| Wall Angels | wall | 5 to 10 reps | wall | medium |
| Shoulder Shrugs | seated or standing | 1 to 3 seconds | none | low |
| Arm Circles | seated or standing | 5 to 10 reps | none | medium |
| Thread the Needle Stretch | floor | 15 to 30 seconds | mat or soft surface | high |
| Sleeper Stretch | floor | 15 to 30 seconds | floor mat | high |
| Shoulder Rolls | seated or standing | 5 to 10 reps | none | low |
| Overhead Triceps Stretch | seated or standing | 15 to 30 seconds | none | low |
| Wall Pec Stretch | standing | 15 to 30 seconds | wall, doorway | medium |
| Chest Opener Stretch | seated or standing | 15 to 30 seconds | chair (for seated version) | low |
| Cross Body Shoulder Stretch | seated or standing | 15 to 30 seconds | none | low |
| External Rotation with Resistance Band | seated or standing | 8 to 12 reps | resistance band, towel | medium |
| Pendulum Exercise | standing | 5 to 10 reps | desk, chair | medium |
| Reverse Shoulder Stretch | seated or standing | 15 to 30 seconds | none | medium |
When to see a doctor or physio
Gentle movement should feel like mild tension or effort, never sharp pain. Stop and get checked if a movement causes numbness, tingling, pain that spreads into an arm or leg, dizziness, or pain that lingers or gets worse after you stop. If you have a recent injury, surgery or an ongoing condition, ask your doctor or a physical therapist which movements suit you.
All body areas · Desk setup and habit guides
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.