Three seated stretches to promote joint health and better posture you can do at your desk

Working at a desk may feel comfortable day to day, but over time, it can take a toll on your body.

One of the simplest and most effective ways to combat this is to stretch regularly—and you don’t even need to get up from your chair to do it.

Veronique Ellis, Pilates instructor and founder of Evolve, explains that while all stretching offers benefits, seated stretching provides added support and accessibility.

“When combined with slow, mindful breathing, [seated] practices can improve joint health, posture, and overall ease of movement.”

Give these three moves a go the next time you’re stuck at your desk.

1. Seated spinal flexion and extension

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Sets: 2-3 Reps: 10-12 Rest: 20-30sec

How to do it:

• Sit upright toward the front of your chair, feet on the floor, hip-width apart.
• Interlace your hands behind your head.
• Inhale, draw your elbows out to the sides, lengthening through your spine.
• Exhale, bring your elbows forward as you round your spine into flexion.
• Continue flowing through extension and flexion with your breath.

2. Seated side stretch

Sets: 2 Reps: 6-8 each side Rest: 20sec

How to do it:

• Sit upright with your feet flat on the floor, holding the chair seat for support with your right hand.
• Inhale, reach your left arm up.
• Exhale, side bend to the right, keeping your buttocks on the chair.
• Inhale, return to the starting position and repeat.
• Complete the repetitions on one side, then repeat on the other.

3. Seated figure-four stretch

Sets: 2-3 Time: 20-30sec Rest: 15-20sec

How to do it:

• Sit upright toward the front of your chair, with knees bent and feet on the floor.
• Cross your right ankle over your left thigh.
• Inhale, gently flex your raised foot.
• Exhale, hinge forward from your hips until you feel a stretch (not a strain) in your buttocks.
• Inhale, return to an upright seated position.
• Complete the repetitions on one side, then repeat on the other side.