Reverse the "Sitting Disease": 11 Essential Stretches You Can Do Right Now

9. Calf and ankle mobility at the desk

Feet and lower-leg mobility are often overlooked yet crucial for balance and circulation. While seated, practice ankle pumps by flexing the toes up toward the shin and then pointing them away, repeating 15–20 times to encourage blood flow. Stand facing a wall with both hands on it and place one foot back, keeping the heel down to feel a stretch in the calf; hold 20–30 seconds, then switch sides. For a deeper soleus stretch, bend the back knee slightly while keeping the heel down. You can also perform toe raises and single-leg heel raises to build ankle strength and ankle dorsiflexion. These brief practices improve walking mechanics, reduce fatigue from long standing or sitting, and help prevent stiffness when you get up after a long work session.

10. Wrist and forearm relief for typing hands

Repetitive typing and mouse use can create tightness in the forearms and wrists, sometimes leading to discomfort or tendon irritation. Start by extending one arm in front with the palm facing down, then use the opposite hand to gently pull the fingers toward you to stretch the forearm extensors; hold 15–20 seconds. Next, flip the palm up and gently pull fingers down to stretch the wrist flexors for the same time. Add tendon glides by making a straight hand, then a hook fist, then a full fist, and finally a straight fist—move through each position smoothly five to eight times. At the desk, take micro-breaks every 20–30 minutes to shake out the hands and re-center the wrists. If numbness or sharp pain appears, stop and seek medical evaluation; persistent symptoms could require a clinician-guided plan.