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5 Best Desk Yoga Stretches to Do at Work

You know the feeling…

It’s 3pm, you’re tired, your shoulders are stiff, and your lower back is acting up. What you need is a good stretch and something to get the blood pumping.

While in a perfect world, you’d skip out early to catch a 90-minute yoga class, your boss needs a report on her desk by the end of the day.

Fortunately, there are plenty of effective office yoga stretches you can do at your desk. Better yet, if you are using our new Collaboration Table, you can get your coworkers in on the action!

Whether alone or in a group, these desk yoga stretches are sure to give you an afternoon boost without taking up much time or making you look weird to the management team. Here’s our top 5:

Desk Yoga and Chair Yoga Poses

1. Standing Desk Shoulder Opener

Stand a few feet away from your stand up desk in the raised position, then bend forward until your back is at a 90 degree angle to your legs. Reach forward and place your hands flat on the desk top. Bend forward a little further until you feel a stretch in your shoulders and upper arms. Hold for five breaths.

2. Seated Pigeon

With your right foot flat on the floor, place your left ankle on top of your right knee. Gently bend forward until you feel a nice stretch on the outside of your left hip. Hold for five breaths, then repeat with the other leg.

3. Seated Side Stretch

Sitting in your chair, reach toward the ceiling with your left arm while resting your right elbow on the arm rest. With your back straight, gently lean to the right until you feel a stretch along the left side of your body. Hold for five breaths, then repeat on the left side.

4. Wrist Stretch

Reach forward with your left arm and your palm facing down. With your right hand, gently pull your left hand fingers toward you to stretch your wrist for five breaths.

Then, with your left palm facing up, gently pull your knuckles toward you to stretch your wrist in the other direction for five breaths. Repeat with the right arm.

5. Hamstring Stretch

With your standing desk in the down position, place both hands on the desktop surface and your torso learning forward. With both knees straight, place your left foot forward underneath the desk. Pressing your hip bones backward, you should feel a stretch in your left hamstring and calf. Hold for five breaths then repeat on the other side.

We hope these office yoga poses help relieve pain and give your workday a boost!