The Desk Detox: 13 Simple 'Deskercises' to Combat Sitting Disease at Work

11. Seated Figure Four Stretch

Hips and low backs are often tight after long days in a chair, but the figure four stretch offers sweet relief. Begin sitting with both feet on the floor. Cross your right ankle over your left knee, creating a “figure four” shape. Gently lean forward, keeping your back straight, until you feel a stretch along the outer hip and glute. Hold for several breaths, then switch sides. If flexibility is tricky, try gently pressing your right knee away from you, but only as far as feels comfortable. This move is simple, discreet, and can help restore comfort, especially for anyone who spends lots of time seated. Each stretch is a chance to reconnect with your body—progress is about noticing positive change, one gentle step at a time.

12. Side Bends and Overhead Reaches

Side bends and overhead reaches are like a wake-up call for the whole body, creating length and letting you reclaim space in your posture. While seated, raise your right arm overhead and gently lean to the left, reaching through your fingertips; switch sides after a few breaths. Alternatively, stretch both arms up and arch slightly back—feel the opening all along your ribs and core. These movements help release tension, especially in the lower back and sides—a common source of desk discomfort. Over time, you may notice easier breathing and a lighter, more open feeling. Find any variation that feels good for your body. If limited by shoulder or back issues, keep the arms lower and focus on side-to-side motion. Your body will thank you for every effort.