Stretch to take the strain out of sitting
12/22/2025 by Danielle P. Johnson, M.S., P.T.
Sitting strains our bodies, making us stiff, sore, and sleepy. To wake up our brains and bodies, here are some simple techniques and stretches .
Get up and move. Every half hour or so, make sure to get up. Walk to get a drink of water, check the mailbox, check in with a colleague, take a bathroom break or throw a load of clothes in the laundry.
Neck stretches. Sit/stand tall. Bring your chin to your chest and hold for 15 to 30 seconds. Then, rotate your head left and then right, holding 15 to 30 seconds on each side. Finally, tilt your head to the side, leaning your ear toward your shoulder. Hold for 15 to 30 seconds on each side.
Standing stretches. While standing, put your hands on your desk or chair to stabilize yourself. Begin with a wide stance of your legs and bring your trunk forward while keeping your arms extended straight in front of you on the chair or desk. Hold this position 15-30 seconds.
Forearm stretches. Lift one of your arms and hold it comfortably in front of you, palm facing down, elbow straight. Bend your hand downward and gently pull it toward you using the other hand. Hold for 15 to 30 seconds and repeat on the other side. Then, lift one of your arms and hold it comfortably in front of you, palm facing up, elbow straight. Bend your hand downward and gently pull it toward you using your other hand. Again, hold for 15 to 30 seconds on each side.
Shoulder stretches. Bring your hands behind your head, palms touching the back of your head, bending your elbows and keeping your chest upright. Next, bring your hands behind your low back, the back of your hand touching your low back. Keep your chest upright. Remember, never do anything that feels painful or unsafe.
Danielle P. Johnson, M.S., P.T., is a wellness physical therapist at the Mayo Clinic Healthy Living Program in Rochester. She combines physical therapy with whole-body wellness, integrating fundamental and natural movement patterns and practical and playful movement into daily experiences.