Simple desk STRETCHES: Part 2


I’m linking-up with Annmarie, Angelena Marie, Upala, and Amber for Wild Workout Wednesday. Thanks, ladies!

Last week we went over a few desk exercises that can be done in intervals throughout the work day. Whether you’re at your home office or in an office building (and as long as you have a stationary chair), those exercises can be performed in bits in pieces. More movement can help our bodies get the exercise they need to stay healthy throughout the day.

The less-conspicuous route

Are you working in an open office space? Maybe you prefer the sneakier way of getting extra movement during work hours. No worries – in addition to the activity you might already be getting (stairs vs. elevator, choosing to walk to a bathroom that’s further away, etc), the following stretches can be done in semi-secret:

1. Seated twist: Sitting up tall and lengthening the spine, carefully rotate, placing hands on the armrest and/or back of the chair. Keep hips and knees forward, engaging the abdominals as you twist. Think about lifting and opening the chest as you stretch.


2. Seated figure-four glute stretch: one of my favorites. Cross one ankle over the opposite knee. Lift the chest and lengthen the spine before hinging at the hips, maintaining a flat back as you stretch.


3. Seated hamstring stretch: classic, but goodie. Keeping one leg bent and the weight on that bent leg, extend the opposite leg out in front (heel on the floor, foot flexed). As per usual, lengthen the spine before bending over, maintaining a flat back. I like to keep the straight knee un-locked.


Will you stretch at your desk?

Similar to the post about desk exercises, the object of this post is not to share the craziest, most complicated stretches. I mean, if you work in an office around other people, chances are you might not want to be doing Cirque du Soleil movements. Sometimes, it’s the little and subtle things in life. Like these stretches.

Let’s chat!

  • Do you stretch at your work station?
  • What’s your favorite stretch?
  • Are you having  a good week so far?

By Jess

Jess is a certified personal trainer, group fitness instructor, and yoga teacher. She enjoys sharing her passion and enthusiasm for health and fitness with friends, family, clients, and readers.

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  • Deborah @ Confessions of a Mother Runner

    February 4, 2015 at 7:43 am

    These are great for anyone to do! In fact all this blogging is making my back stiff so I am about to do them!
    Deborah @ Confessions of a Mother Runner recently posted…Don’t Sweat it! Shower Pill Review & GiveawayMy Profile

    1. hellotofit

      February 5, 2015 at 9:55 am

      Hope your back wasn’t feeling as stiff as the day went on! The glute stretch is my favorite.

  • Julie @ Running in a Skirt

    February 4, 2015 at 10:48 am

    I try to get up and stretch at my desk. My legs feel terrible after sitting for a long time.
    Julie @ Running in a Skirt recently posted…Bearwallow Mountain HikeMy Profile

    1. hellotofit

      February 5, 2015 at 9:54 am

      Yay, that’s awesome that you stretch throughout the day! Mine do, as well. And, my feet get cold 🙂

  • Lauren @ The Bikini Experiment

    February 4, 2015 at 11:11 pm

    Stretching at your desk is so important! Even if it is only a few moves a day it offers so many benefits. Thanks for the reminder!
    Lauren @ The Bikini Experiment recently posted…WIAW #27: Gym EatsMy Profile

    1. hellotofit

      February 5, 2015 at 9:49 am

      Yes, you are so right! It doesn’t have to be a long stretch-time. Hope you’re having a great morning so far!

  • Annmarie

    February 5, 2015 at 11:40 am

    Thanks so much for linking up again! I am loving this series….always reminds me to move while I’m blogging 🙂
    Annmarie recently posted…Wrap Yourself in T-Shirt Memories with Project Repat!My Profile

    1. hellotofit

      February 10, 2015 at 6:26 am

      Hehe 🙂 glad I can serve as a little reminder. Hope your week is going well!

  • Farrah

    February 5, 2015 at 6:27 pm

    haha, I love that these are so inconspicuous! ;P Those are definitely some of my favorite stretches! :]
    Farrah recently posted…An Attempt To Organize My LifeMy Profile

  • Susie @ SuzLyfe

    February 6, 2015 at 9:52 am

    Hahahaha this is so me at work. SO ME
    Susie @ SuzLyfe recently posted…Healthy High Protein Low Sugar Snacks for Marathon TrainingMy Profile

    1. hellotofit

      February 10, 2015 at 6:24 am

      Hehe YES, I love it!

  • Sarah @ Shh Fit Happens

    February 6, 2015 at 6:13 pm

    Great stretches, especially love the twisting one – feels so good after sitting to long! Have a fantastic weekend!
    Sarah @ Shh Fit Happens recently posted…Chilly Cheeks 7 Mile Trail Run {Reading, Pa}My Profile

    1. hellotofit

      February 10, 2015 at 6:22 am

      Thank you! Yes, it feels good to rotate that torso.

  • Chloe – A Latte Lipstick

    February 6, 2015 at 9:31 pm

    I have a standup desk and am always stretching my quads and hamstrings. Ha it’s easy and good to keep your body moving!

    Xo Chloe
    Chloe – A Latte Lipstick recently posted…6 Reasons Why Fitness Lovers Rock at Life and Evolution Fresh GIVEAWAYMy Profile

    1. hellotofit

      February 10, 2015 at 6:20 am

      That’s great that you have a stand-up desk!! And stretching frequently throughout the day is the best. You rock!!

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