Hours and hours of leaning in front of our computer, often motionless, many times on a not suitable chair. Sometimes not even that – sitting at the sofa or floor. Sounds familiar? This all often leads to uncomfortable neck and back pain in the short term, and even more serious spinal problems in the long run. We all KNOW we need to take regular breaks and stretch our bodies to avoid unwanted stiffness and pain. It takes less than 10 minutes.
In short:
- Prolonged sitting and poor posture while working from home can lead to back, neck, and spinal issues, regular stretching helps prevent long-term damage.
- This 9-minute routine includes simple, desk-friendly exercises like shoulder rolls, spine twists, cat-cow stretches, and forward bends to release tension.
- No equipment needed, just a chair and a few minutes per hour to improve flexibility, circulation, and focus during your workday.
- DEVELOR offers virtual support programs to help remote workers build healthier, more productive home office routines.
But what exactly should we do for that work stretch?
The following nine movements are perfect for anyone working from a desk or spending most of the day at home.
Starting position
Sit up with your back straight and your shoulders down.
Your buttocks should touch the back of your chair. (The chair’s seating surface is in contact with our body as much as possible)
Your soles support the floor comfortably
The thighs and legs are angled 90 degrees.
Ready? Let’s stretch!
1 Upward stretch
1 Upward stretchStretch well with both arms towards the ceiling (inhale), then bring your arm down next to the torso (exhale) – 3-4x
Stretching with alternating arms: raise both your arms high, and then stretch alternately towards the ceiling, first with one arm and then the other, (as if you were picking cherries from a tree) – 3-4x
2 Shoulder rotation
2 Shoulder rotationFirst, put your hands on your shoulders and circle your elbows backwards – 4-6x (try to draw as large a circle as possible with elbows in the air)
Then, lower your arms beside you and continue to circle your shoulders backwards – 4-6x
3 Head nods and rotations
3 Head nods and rotationsNod the head forward (chin to the chest) and then back – 4x
Nod the head sideways – 4x on both sides
Rotate sideways – 4x on both sides
4 Forward bend
4 Forward bendStart with arms hanging by you.
Then bend your chin towards your chest and slowly start rolling forward, with the top of your head towards the ground; hold this position for a few seconds, then roll back upwards to the starting position. Repeat 3-4 times.
5 Side stretch
5 Side stretchRaise your right arm towards the ceiling and hold on to the chair with your left arm (or put your hands on your hips). Stretch your arm and bend to the left (exhale), then come back to the centre (inhale) – 4x
Exchange arms to repeat on the other side – 4x
6 Cow/Cat pose
6 Cow/Cat posePlace your hands on your knees or hold on to the 2 sides of the chair
Lean forward, open your chest and close your shoulder blades (inhale), then band your back, look at your belly-button (exhale) – 4x
Alternatively, you can do this in standing position.
7 Spine twist
7 Spine twistPlace your left hand on your right knee and hold on to the back of the chair with your right hand (or hug the backrest of the chair)
Inhale and stretch upwards (!), then exhale and twist your torso to the right, looking back over your right shoulder (use your hands to help the spine twist), then inhale and return to the centre – 4x
Repeat to the other side – 4x
8 Hip stretch
8 Hip stretchPlace your right ankle on your left knee. The right leg is horizontal, the knee faces outwards. Tilt forward with a straight back, while gently pushing down your right knee. Keep this position for 3-4 breaths, and with every breath try to tilt your torso forward deeper and deeper.
Repeat with the other leg.
9 Stand & stretch forward
9 Stand & stretch forwardStand behind the back of the chair and put your hands on the backrest of the chair. Roll the chair forward and lower your chest until your arms and back are at the same level. Try to stretch your knees as much as possible. You should feel a nice stretch in your hamstring and calf. Hold this position for 3-4 breaths.
Done? Good! What now?
If you have successfully tried out the 9 office stretching exercises, go ahead and repeat them every hour or two. There’s more to working from home, so if you are looking for options on how to support you or your people in becoming an efficient home worker, contact us for an offer for virtual training, webinar or consultation below.
Frequently asked questions about office stretching and home office wellbeing
Stretching is important when working from home because long hours of sitting, poor posture and limited movement can lead to stiffness, back pain, neck pain and reduced physical wellbeing. Many home office setups are less ergonomic than traditional office workstations, especially when employees work from a sofa, kitchen table or unsuitable chair. Short stretching breaks help release muscle tension, improve circulation and reduce the physical strain caused by prolonged sitting. They can also support focus and energy during the workday, because movement gives the body and mind a short recovery moment. For HR and L&D professionals, encouraging simple movement routines is a practical way to support employee wellbeing in remote and hybrid work environments.
Employees should take short movement or stretching breaks regularly during desk work, ideally every hour or two. The goal is not to interrupt productivity, but to prevent the body from staying in the same position for too long. Even a few minutes of shoulder rotation, spine twists, forward bends or hip stretches can help reduce discomfort and support better posture. A 9-minute stretching routine is easy to integrate into the day because it does not require special equipment and can be done with a chair. For organizations, normalizing these small breaks can contribute to healthier work habits and more sustainable performance.
Companies can support healthier home office routines by helping employees understand the importance of posture, regular breaks, movement and recovery during the workday. This can include practical guidance on workstation setup, short wellbeing webinars, virtual training sessions or simple stretching routines that employees can use at home. Managers also play a role by respecting breaks and modeling healthy work habits themselves. When movement and recovery are treated as part of effective work, employees are more likely to protect their physical and mental wellbeing. For HR teams, home office wellbeing should be part of a broader employee experience strategy, especially in organizations where remote or hybrid work is a regular practice.
Resources for download
 Home Office Gymnastics One-pager for Print |
