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SAC Health Minute: "Let's Talk About Stretches for Desk Work"

  • 3 days ago
  • 2 min read

Simple Stretches to Relieve Strain When You Sit at Work All Day

Have you ever finished a long workday at your desk only to realize your neck is stiff, your back is aching, and your wrists feel exhausted?


You aren’t alone! Typing and sitting for hours on end are major causes of strain in the neck, back, and wrists. In a recent episode of SAC Health Answers, Dr. Jason Lohr answered a question from one of our viewers, who asked: "What are the best stretches if you are typing all day and at a desk?"


The single most important tip? Take short breaks regularly. You don't need a long break—simply pausing from repetitive motions every hour gives your muscles a chance to relax and change positions.


When you take your hourly movement break, focus on these three key areas:


  1. Posture Reset

Before stretching, check in with your sitting posture.

  • Sit up straight with your back fully supported by your chair.

  • Keep both feet flat on the floor.

  • This proper alignment protects your lower back from unnecessary pressure throughout the day.


  1. Wrist Warm-Ups

If you spend most of your day typing or using a mouse, your wrists and forearms take on a lot of tension. Try this quick 5-second exercise:

  • Extend both arms straight out in front of you with palms facing down.

  • Gently bend your hands upward toward the ceiling (as if pushing against a wall). Hold for 5 seconds.

  • Reverse the stretch by bending your hands downward toward the floor.

  • Repeat this set 10 times to relieve tension in your wrists and forearms.


3. Neck & Shoulder Relief

  • Looking at a screen for hours causes tension to build up in your upper body. Take a moment during your break to gently move and rotate your neck and shoulders to release tightness before it turns into pain or headaches.

Key Takeaway: A little movement every hour goes a long way in preventing pain and injury over time!

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SAC Health Answers is meant to provide health education and information, and not a replacement for regular one-on-one check ups or appointments with your health care provider, nor does it establish a doctor-patient relationship.

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