In today’s fast-paced, technology-driven world, many of us find ourselves spending long hours glued to our desks, whether it’s for work or personal activities.

Unfortunately, this sedentary lifestyle takes a toll on our bodies, leading to posture issues, neck pain, headaches, sciatica and other various health issues and discomfort.

As chiropractors passionate about promoting overall well-being, we emphasize the importance of taking even five minutes to stop and stretch. This simple act has a profound impact on your health and even your mood!

This post is designed to give you all the tools you need to stay healthy at your desk.
It includes the following:

  • Targeted office stretches – for specific muscle groups

  • 5-Minute Follow Along Sitting Routines – quick stretch breaks

  • 5-Minute Follow Along Standing Routines – no equipment required!

  • The Benefits of moving, and a 7-Day Challenge!

Our aim is to ensure you feel your best, especially in the midst of busy workdays.

Taking as little as five minutes to pause, stretch, and move significantly improves your physical and mental well-being, despite being stuck at a desk.

For specific muscles that get tense at work:

Neck and Shoulder

Back of Leg/Calf/Hamstring

Piriformis Stretch

Lower Back, Gluts and Hamstrings

Posture Stretch

5 Best Desk Stretches

You don’t have to leave your chair!

4 Minutes Full Body

3 Minutes Full Body

5 Minutes Neck and Shoulders

Get even more results!

5 Minutes Full Body

6 Minutes Lower Back/Hips

5 Minutes Full Body

The Benefits of Stretching:


1. Improved Posture: Sitting for prolonged periods causes poor posture, leading to muscle imbalances, neck and back pain, and even spinal misalignments. Moving around more helps counteract these effects by elongating tight muscles and strengthening weak ones, promoting proper alignment and reducing the risk of postural issues.

2. Increased Blood Circulation: Sitting for extended periods can hamper blood circulation, leading to stiffness, muscle cramps, and decreased energy levels. Stretching encourages blood flow to the muscles, delivering vital nutrients and oxygen, while removing waste products. This helps enhance overall circulation and significantly boosts your energy!

3. Enhanced Flexibility, Strength and Range of Motion: Lack of movement causes muscles and joints to become stiff, weak and inflexible. As moving improves joint mobility is making everyday movements easier, diminishing that “achy” feeling when we move and reduces the risk of injuries.

4. Stress Relief: Prolonged desk work, combined with the posture it creates is mentally and emotionally taxing, leading to increased stress levels. Taking short breaks to move releases tension, relaxing both your mind and body. You’ll breathe deeper and improve your overall well-being.

By incorporating small amounts of movement into your daily routine, you’ll combat the negative effects of prolonged sitting and feel so much better at the end of your days!

Try our 7 day movement challenge.


Do one of the above routines once a day for 7 days and notice what a giant change a small amount of consistent movement can make.

Don’t underestimate the power of a short stretch break—your body will thank you for it!

Contact Us And Start Feeling Better Today!
Dr. Laina Shulman

Dr. Laina Shulman

Dr. Laina Shulman is the co-founder of Pure-Health Wellness, a practicing chiropractor, and the Director of Shulman Weight Loss London. With a belief that wellness is the foundation of a fulfilling life, she empowers her patients with simple strategies to regain and maintain their health.