Stuck at work? Try these 9 chair stretching exercises to relax your muscles

To fix the damage that your desk job has done, try these nine chair stretching exercises to relax your muscles and stay active.

How do you sit on your chair? Do you sit and slowly slide down? Well, it happens to everyone. And that’s what contributes to bad posture. It is no surprise that sitting on a chair all day can be rough on your body and can cause pain and ache in different parts.

To protect against this, you may think that a cup of coffee can bring back your energy and make you energized. However, that’s not a solution. To counter the pain and bad posture, you need to stretch your body. Fortunately, there are some chair stretching exercises that can relieve the pain you get while sitting all day.

1- Lumbar Back

chair stretching exercises

Bend Sit on the edge of a chair with both feet on the floor. Keep your back straight, knees shoulder-width apart. Put your hands on your knees. Arch your back and look up at the ceiling. Lean back as low as you can. Your chin should be pointing up. Repeat this stretch exercise several times.

2- Shoulder rotation

chair stretching exercises


Roll Sit upright with both feet on the floor. Spread your knees shoulder-width apart. Place your arms bent at the elbows on your shoulders and start circular motions forward, as in freestyle swimming. Repeat this exercise several times and then change direction.

3- Shoulder blade

chair stretching exercises

Contraction Sit up straight, place both feet on the floor, and stretch your arms along your body. Keeping your neck straight, contract your shoulder blades. Don’t lift your shoulders. Hold this position, and then stretch your shoulders forward. Repeat this stretching exercise several times at a moderate pace.

4- Shoulder Shrug

chair stretching exercises

This stretching exercise is for the upper back. Sit up straight with both feet on the floor. Let your arms hang freely at your sides. Pull your shoulders up to your ears. At the same time, keep your neck straight, do not bend it. Then quickly lower your shoulders down. Repeat this stretch exercise several times at a fast pace.

5- Back twist

chair stretching exercises


Sit on the edge of a chair and place both feet on the floor. Place your knees shoulder-width apart. Place your arms behind your head with your elbows bent and your elbows spread wide. They should be parallel to the floor. Turn your upper body first to the left, then to the right. Repeat the exercise several times.

6- Forward Bends

chair stretching exercises

Sit up straight and place both feet on the floor. Close your knees. Bend over to the bent knees. Try not to arch your back. You can help yourself by supporting your shins with your hands. Stay in this position and then return to the starting position. Repeat this 1-2 times.

7- Side bend

chair stretching exercises


Sit on the edge of a chair and place both feet on the floor. Place your knees shoulder-width apart. Place both hands behind your head. Bend your torso to the left and return to the starting position. Then bend your upper body to the right. Do not arch your back or lean back. Repeat this stretch exercise several times.

8- Cat-Cow Pose

chair stretching exercises

Sit on the edge of a chair with both feet flat on the floor. Spread your knees shoulder-width apart. Put your hands on your knees. Arch your middle back forward, trying not to help yourself with your shoulders and pelvis. Return to an upright position, and then round your spine and stretch your back back. Repeat several times.

9- Lateral bend

chair stretching exercises

Sit on the edge of a chair. Keep your back straight. Place your hands on your knees. Move your mid-back to the left, then to the right. Do not help yourself with your shoulders or pelvis. Repeat this stretch exercise several times.

Keep reading: 10 Morning stretching exercises to ease into your day (without leaving your bed)

Share these stretching exercises and tell your friends how you can keep your muscles in shape!

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