Upper back Stretches and Exercises for Desk Workers

This page collects simple stretches and exercises for the upper back and shoulders that you can do at your desk or nearby. You will find guides for movements like the cat cow stretch, seated spinal twist, and wall slides.

Look through the options and choose one or two to try between tasks or during a break. Pay attention to how your body feels, and stop if you experience any pain.

11 movements

Movement	Position	Dose	Equipment	Visibility
Cat Cow Stretch	floor	5 to 10 reps	none, floor mat	high
Upper Back Stretch	seated	15 to 30 seconds	chair	medium
Lat Stretch	floor	15 to 30 seconds	none, floor mat	low
Wall Slides	standing	1 to 2 seconds	wall	medium
Child’s pose	floor	15 to 30 seconds	mat	high
Open Book Stretch	floor	5 to 10 reps	floor mat	high
Seated Thoracic Extension	seated	2 to 5 seconds	chair	medium
Cross Body Arm Stretch	seated or standing	15 to 30 seconds	none	low
Prone Y Raise	floor	1 to 3 seconds	floor mat, none	low
Seated Spinal Twist	seated	15 to 30 seconds	chair	low
Seated Side Bend	seated	15 to 30 seconds	chair	low

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.