4 Simple Chair Stretches to Undo Hours of Sitting
- flexandflowtherapy
- May 19
- 2 min read
Sitting for long hours at your desk? Your muscles definitely notice. Stiff hips, aching backs, tight wrists—it all adds up. But there’s good news: you can reset your body in just 60 seconds with a few strategic stretches. These simple movements aren’t just good for your posture—they’ll also boost your energy and ease that creeping tension that builds up throughout the day.
Here are four easy chair-friendly stretches you can do right at your desk. No yoga mat required.
1. Quad Stretch
Counteract the effects of sitting with this classic stretch for your thighs.
How to do it:
Stand behind your chair and place one hand on it for balance.
Reach behind you to grab one foot and gently pull it toward your glutes.
You’ll feel a stretch through the front of your thigh.
Hold for 15–20 seconds, then switch sides.
2. Forearm + Wrist Stretch
Your wrists and forearms need love too—especially if you’re typing or scrolling all day.
How to do it:
Extend one arm out in front of you, palm facing up.
With your other hand, gently pull your fingers downward.
You’ll feel a stretch along your inner forearm and wrist.
Hold for 15 seconds, then switch sides.
3. Seated Spinal Twist
This one feels amazing for your lower back and spine—especially when you’ve been hunched forward.
How to do it:
Sit upright in your chair.
Twist to one side and grab the backrest for support.
Hold for a breath or two, then switch sides.
Try not to force the twist—let your body ease into it.
4. Calf Stretch
Don't forget about your lower legs! Stretching your calves helps with circulation and tension from staying seated.
How to do it:
Extend one leg straight out from your chair.
Flex your toes back toward you.
Hold the stretch for 15–20 seconds, then switch sides.
Even short movement breaks make a difference. These micro-stretches keep your muscles activated, improve circulation, and can dramatically reduce tension by the end of the day. Try adding this routine once or twice during your workday—your body will thank you.
Want more ways to stretch smarter, not harder?
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